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Butter vs Cottage Cheese: Calories Compared
Cottage Cheese is lower in calories (98 vs 717 per 100g). Butter has 0.8g protein per 100g versus 11.1g in Cottage Cheese.
Per typical serving, Butter provides 100 kcal (based on a 14g portion) versus Cottage Cheese at 111 kcal (113g). The average adult needs around 2,000 calories per day, so butter contributes 5.0% and cottage cheese contributes 5.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Butter | Cottage Cheese |
|---|---|---|
| Calories | 717 kcal | 98 kcal |
| Protein | 0.8g | 11.1g |
| Carbohydrates | 0.1g | 3.4g |
| of which Sugars | 0.1g | 2.7g |
| Fat | 81.1g | 4.3g |
| of which Saturates | 51.4g | 1.7g |
| Fibre | 0g | 0g |
| Sodium | 643mg | 364mg |
| Potassium | 24mg | 104mg |
| Calcium | 24mg | 83mg |
| Iron | 0mg | 0.1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 684µg | 37µg |
| Selenium | 1µg | 10µg |
| Riboflavin (B2) | 0mg | 0.2mg |
Nutrient-by-nutrient breakdown
- Calories: Butter has more (717kcal vs 98kcal per 100g) — a difference of 619kcal. Cottage Cheese is the lower-calories option if that is your priority.
- Protein: Cottage Cheese has more (11.1g vs 0.8g per 100g) — a difference of 10.3g. Cottage Cheese is the stronger source of protein here.
- Carbohydrates: Cottage Cheese has more (3.4g vs 0.1g per 100g) — a difference of 3.3g.
- Sugars: Cottage Cheese has more (2.7g vs 0.1g per 100g) — a difference of 2.6g. Butter is the lower-sugars option if that is your priority.
- Fat: Butter has more (81.1g vs 4.3g per 100g) — a difference of 76.8g. Cottage Cheese is the lower-fat option if that is your priority.
- Saturated fat: Butter has more (51.4g vs 1.7g per 100g) — a difference of 49.7g. Cottage Cheese is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Butter has more (643mg vs 364mg per 100g) — a difference of 279mg. Cottage Cheese is the lower-sodium option if that is your priority.
- Potassium: Cottage Cheese has more (104mg vs 24mg per 100g) — a difference of 80mg. Cottage Cheese is the stronger source of potassium here.
- Calcium: Cottage Cheese has more (83mg vs 24mg per 100g) — a difference of 59mg. Cottage Cheese is the stronger source of calcium here.
- Iron: Cottage Cheese has more (0mg vs 0mg per 100g) — a difference of 0mg. Cottage Cheese is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Butter has more (684µg vs 37µg per 100g) — a difference of 647µg. Butter is the stronger source of vitamin A here.
- Selenium: Cottage Cheese has more (10µg vs 1µg per 100g) — a difference of 9µg. Cottage Cheese is the stronger source of selenium here.
- Riboflavin (b2): Cottage Cheese has more (0mg vs 0mg per 100g) — a difference of 0mg. Cottage Cheese is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Butter | % DV | Cottage Cheese | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Cottage Cheese is the lower-calorie option at 98 kcal per 100g. If you need more protein, Cottage Cheese provides more at 11.1g per 100g. For lower carbohydrates, Butter has fewer carbs at 0.1g per 100g.
Both butter and cottage cheese can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Butter or Cottage Cheese?
Butter has 717 calories per 100g while Cottage Cheese has 98 calories per 100g. Butter is higher in calories by 619 kcal per 100g.
Which has more protein, Butter or Cottage Cheese?
Butter contains 0.8g of protein per 100g. Cottage Cheese contains 11.1g of protein per 100g. Cottage Cheese has more protein.
Is Butter healthier than Cottage Cheese?
Butter has 717 kcal, 0.8g protein, 0.1g carbs and 81.1g fat per 100g. Cottage Cheese has 98 kcal, 11.1g protein, 3.4g carbs and 4.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Butter or Cottage Cheese?
Butter contains 0g of fibre per 100g, and Cottage Cheese contains 0g per 100g. Butter has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Butter vs Cottage Cheese?
A typical 1 tablespoon of butter (14g) is around 100 calories. A typical half a cup of cottage cheese (113g) is around 111 calories — a difference of 11 kcal per serving in favour of butter.
Can I substitute Butter for Cottage Cheese in recipes?
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).