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Cottage cheese calories and nutrition facts
100 grams of cottage cheese contains 81 calories, with 10.5 g of protein, 4.8 g of carbohydrate and 2.3 g of fat. It provides 4 g of sugar per 100 g. Most of its calories come from protein.
Cottage cheese is the quiet high-protein option that predates every protein trend: mostly casein, digested slowly, at around 98 calories per 100 g. Its blandness swings both ways — savoury with pepper and tomatoes, sweet with fruit. Fat percentages vary by tub, so check whether yours is the 4%, 2% or fat-free style.
Where the calories come from
Protein 51% Carbs 23% Fat 26%
How cottage cheese compares
Per 100 g, against the closest dairy in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cottage cheese | 81 kcal | 10.5 g | 4.8 g | 2.3 g |
| Low-fat plain Greek yogurt | 73 kcal | 10 g | 3.9 g | 1.9 g |
| Nonfat dry cottage cheese | 72 kcal | 10.3 g | 6.7 g | 0.3 g |
| Chobani whole plain Greek yogurt | 82 kcal | 8.2 g | 3.2 g | 4 g |
| Cottage cheese with fruit | 97 kcal | 10.7 g | 4.6 g | 3.9 g |
Nutrition facts for cottage cheese
| Nutrient | Per 100 g | Per ½ cup |
|---|---|---|
| Calories | 81 kcal | 92 kcal |
| Protein | 10.5 g | 12 g |
| Carbohydrate | 4.8 g | 5 g |
| Fat | 2.3 g | 3 g |
| Fiber | 0 g | 0 g |
| Sugar | 4 g | 5 g |
| Saturated fat | 1.2 g | 1 g |
| Salt | 0.8 g | 1 g |
Print an EU-style nutrition label for cottage cheese — per 100 g and per portion.
Kohuke — this food anchors an Estonian or Finnish cultural dish. See what it is and how it is eaten.
Vitamins and minerals in cottage cheese
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Selenium | 11.9 µg | 22% |
| Vitamin B12 | 0.47 µg | 20% |
| Riboflavin (B2) | 0.25 mg | 19% |
| Phosphorus | 150 mg | 12% |
| Calcium | 111 mg | 9% |
| Vitamin A | 68 µg | 8% |
| Zinc | 0.51 mg | 5% |
| Vitamin B6 | 0.06 mg | 4% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common cottage cheese servings
How many calories in a portion of cottage cheese — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 81 kcal | 11 g | 5 g | 2 g |
| 4 oz (113 g) | 92 kcal | 12 g | 5 g | 3 g |
| 1 cup (226 g) | 183 kcal | 24 g | 11 g | 5 g |
Log cottage cheese in one tap
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Frequently asked questions
How many calories are in cottage cheese?
Cottage cheese has 81 calories per 100 grams. A typical serving of ½ cup (113 g) has about 92 calories.
How much protein is in cottage cheese?
Cottage cheese contains 10.5 g of protein per 100 g, or about 12 g per ½ cup.
How much sugar is in cottage cheese?
Cottage cheese contains 4 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is cottage cheese low in carbs?
Yes by the numbers: Cottage cheese has 4.8 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is cottage cheese low in calories?
Compared with other dairy it is: 81 kcal per 100 g versus a category median of 196.5 kcal.
Are these cottage cheese calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #172182 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
