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Cheddar Cheese vs Cottage Cheese: Calories Compared
Cottage Cheese is lower in calories (98 vs 404 per 100g). Cheddar Cheese has 22.9g protein per 100g versus 11.1g in Cottage Cheese.
Per typical serving, Cheddar Cheese provides 113 kcal (based on a 28g portion) versus Cottage Cheese at 111 kcal (113g). The average adult needs around 2,000 calories per day, so cheddar cheese contributes 5.7% 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 | Cheddar Cheese | Cottage Cheese |
|---|---|---|
| Calories | 404 kcal | 98 kcal |
| Protein | 22.9g | 11.1g |
| Carbohydrates | 3.1g | 3.4g |
| of which Sugars | 0.5g | 2.7g |
| Fat | 33.3g | 4.3g |
| of which Saturates | 18.9g | 1.7g |
| Fibre | 0g | 0g |
| Sodium | 653mg | 364mg |
| Potassium | 76mg | 104mg |
| Calcium | 710mg | 83mg |
| Iron | 0.1mg | 0.1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 330µg | 37µg |
| Selenium | 28µg | 10µg |
| Riboflavin (B2) | 0.4mg | 0.2mg |
Nutrient-by-nutrient breakdown
- Calories: Cheddar Cheese has more (404kcal vs 98kcal per 100g) — a difference of 306kcal. Cottage Cheese is the lower-calories option if that is your priority.
- Protein: Cheddar Cheese has more (22.9g vs 11.1g per 100g) — a difference of 11.8g. Cheddar Cheese is the stronger source of protein here.
- Carbohydrates: Cottage Cheese has more (3.4g vs 3.1g per 100g) — a difference of 0.3g.
- Sugars: Cottage Cheese has more (2.7g vs 0.5g per 100g) — a difference of 2.2g. Cheddar Cheese is the lower-sugars option if that is your priority.
- Fat: Cheddar Cheese has more (33.3g vs 4.3g per 100g) — a difference of 29g. Cottage Cheese is the lower-fat option if that is your priority.
- Saturated fat: Cheddar Cheese has more (18.9g vs 1.7g per 100g) — a difference of 17.2g. Cottage Cheese is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Cheddar Cheese has more (653mg vs 364mg per 100g) — a difference of 289mg. Cottage Cheese is the lower-sodium option if that is your priority.
- Potassium: Cottage Cheese has more (104mg vs 76mg per 100g) — a difference of 28mg. Cottage Cheese is the stronger source of potassium here.
- Calcium: Cheddar Cheese has more (710mg vs 83mg per 100g) — a difference of 627mg. Cheddar Cheese is the stronger source of calcium here.
- Iron: both foods contain the same amount (0mg per 100g).
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Cheddar Cheese has more (330µg vs 37µg per 100g) — a difference of 293µg. Cheddar Cheese is the stronger source of vitamin A here.
- Selenium: Cheddar Cheese has more (28µg vs 10µg per 100g) — a difference of 18µg. Cheddar Cheese is the stronger source of selenium here.
- Riboflavin (b2): Cheddar Cheese has more (0mg vs 0mg per 100g) — a difference of 0mg. Cheddar 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 | Cheddar Cheese | % 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, Cheddar Cheese provides more at 22.9g per 100g. For lower carbohydrates, Cheddar Cheese has fewer carbs at 3.1g per 100g.
Both cheddar cheese 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, Cheddar Cheese or Cottage Cheese?
Cheddar Cheese has 404 calories per 100g while Cottage Cheese has 98 calories per 100g. Cheddar Cheese is higher in calories by 306 kcal per 100g.
Which has more protein, Cheddar Cheese or Cottage Cheese?
Cheddar Cheese contains 22.9g of protein per 100g. Cottage Cheese contains 11.1g of protein per 100g. Cheddar Cheese has more protein.
Is Cheddar Cheese healthier than Cottage Cheese?
Cheddar Cheese has 404 kcal, 22.9g protein, 3.1g carbs and 33.3g 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, Cheddar Cheese or Cottage Cheese?
Cheddar Cheese contains 0g of fibre per 100g, and Cottage Cheese contains 0g per 100g. Cheddar Cheese has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Cheddar Cheese vs Cottage Cheese?
A typical 1 slice of cheddar cheese (28g) is around 113 calories. A typical half a cup of cottage cheese (113g) is around 111 calories — a difference of 2 kcal per serving in favour of cottage cheese.
Can I substitute Cheddar Cheese 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.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).