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How Many Calories in Cottage Cheese?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 28 kcal | 3.1g |
| 100g | 98 kcal | 11.1g |
| half a cup | 111 kcal | 12.5g |
A cottage cheese contains 98 calories per 100g. A typical half a cup (113g) provides about 111 calories. Cottage Cheese is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Cottage Cheese Nutrition Facts
| Nutrient | Per 100g | Per serving (113g) |
|---|---|---|
| Calories | 98 kcal | 111 kcal |
| Protein | 11.1g | 12.5g |
| Carbohydrates | 3.4g | 3.8g |
| of which Sugars | 2.7g | 3.1g |
| Fat | 4.3g | 4.9g |
| of which Saturates | 1.7g | 1.9g |
| Fibre | 0.0g | 0.0g |
| Sodium | 364.0mg | 411mg |
| Potassium | 104.0mg | 118mg |
| Calcium | 83.0mg | 94mg |
| Iron | 0.1mg | 0.1mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 37.0µg | 42µg |
| Selenium | 9.7µg | 11µg |
| Riboflavin (B2) | 0.2mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (22% DV) — an excellent source
- A good source of selenium (18% DV)
- A good source of riboflavin (B2) (15% DV)
- Calories: 5% DV
- Protein: 22% DV
- Carbohydrates: 1% DV
- Fibre: 0% DV
- Fat: 6% DV
- Saturated fat: 8% DV
- Sodium: 16% DV
- Potassium: 2% DV
- Calcium: 6% DV
- Iron: 1% DV
- Vitamin C: 0% DV
- Vitamin A: 4% DV
- Selenium: 18% DV
- Riboflavin (B2): 15% DV
Useful for tracking cottage cheese
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether cottage cheese is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out cottage cheese for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the date and keep refrigerated — most dairy products lose quality quickly once opened, and fat content affects both flavour and how well a product freezes.
Does cottage cheese fit your diet?
Low-carb / keto
Cottage Cheese contains 3.4g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in cottage cheese per 100g?
Cottage Cheese contains 98 calories per 100g, based on USDA reference data.
Is cottage cheese high in calories?
A half a cup of cottage cheese (113g) has around 111 calories — roughly 6% of a 2,000-calorie daily intake.
Is cottage cheese good for weight loss?
At 98 calories per 100g, cottage cheese is relatively low in calories and can fit well into a weight-loss diet. A half a cup provides about 111 calories.
How much protein is in cottage cheese?
Cottage Cheese contains 11.1g of protein per 100g.
Is cottage cheese a good source of fibre?
Cottage Cheese is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does cottage cheese compare to cheese, cottage, creamed, with fruit?
Cottage Cheese has 98 calories per 100g, close to cheese, cottage, creamed, with fruit at 97 — 1 calories more per 100g. See the full macro breakdown above.
Is cottage cheese keto-friendly?
Cottage Cheese contains 3.4g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of cottage cheese for 20g of protein?
With 11.1g of protein per 100g, you'd need roughly 180g of cottage cheese to reach 20g of protein
Foods with a similar calorie count
Other dairy closest to cottage cheese by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cottage Cheese (this page) | 98 kcal | 11.1g | 3.4g | 4.3g |
| Cheese, Cottage, Creamed, with Fruit | 97 kcal | 10.7g | 4.6g | 3.9g |
| Milk, Indian Buffalo, Fluid | 97 kcal | 3.8g | 5.2g | 6.9g |
| Yogurt, Fruit, Low Fat, 9 Grams Protein Per 8 Ounce | 99 kcal | 4.0g | 18.6g | 1.1g |
| Yogurt, Fruit, Low Fat, 9 Grams Protein Per 8 Ounce | 99 kcal | 4.0g | 18.6g | 1.1g |
| Yogurt, Greek, Plain, Whole Milk | 97 kcal | 9.0g | 4.0g | 5.0g |
| Whipped Cream Substitute, Dietetic, Made From Powdered Mix | 100 kcal | 0.9g | 10.6g | 6.0g |
More kit for cottage cheese tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.