Cottage cheese is a fresh cheese made from curds of cow's milk. It has a mild flavor and a soft, lumpy texture and is often eaten as a high-protein snack or side.
Nutritionally, cottage cheese is high in protein and low in fat. Per 100 g it provides about 103 kcal, 4.6 g of carbohydrates, 11.6 g of protein, and 4.2 g of fat. It also contains about 350 mg of sodium per 100 g.
Cottage cheese is commonly eaten on its own, with fruit, or in salads. Use the serving sizes below to estimate portions when logging.
Plan your portion
How much is in your serving of Cottage Cheese?
Nutrition values are reported per 100 g. A typical cup of cottage cheese (about 226 g) provides roughly 233 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
102.9 kcal
4.6 g
11.6 g
4.2 g
1 cup
226 g
232.6 kcal
10.4 g
26.3 g
9.5 g
1/2 cup
113 g
116.3 kcal
5.2 g
13.1 g
4.8 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
102.9 kcal
Energy (kJ)
430.6 kJ
Protein
11.6244 g
Carbohydrates
4.59964 g
Fat
4.225 g
Dietary fiber
0 g
Saturated fat
2.601 g
Cholesterol
18 mg
Sodium
349.8 mg
Calcium
88.27 mg
Potassium
123.6 mg
Magnesium
9.189 mg
Iron
0 mg
Zinc
0.4538 mg
Vitamin B1
0.0522 mg
Vitamin B3
0.138 mg
Vitamin B6
0.0466 mg
Vitamin B7
2.28 µg
Vitamin B12
0.6617 µg
Retinol
36.5 µg
Vitamin K1 (phylloquinone)
0.2 µg
Questions and answers
Cottage Cheese nutrition FAQ
How many calories are in cottage cheese?
Cottage cheese provides about 103 calories per 100 g. A typical cup (about 226 g) provides roughly 233 calories.
Is cottage cheese high in protein?
Yes. Cottage cheese provides about 11.6 g of protein per 100 g.
Is cottage cheese low in fat?
Yes. Cottage cheese provides only about 4.2 g of fat per 100 g.
