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Cottage Cheese vs Feta: Calories Compared
Cottage Cheese is lower in calories (98 vs 264 per 100g). Cottage Cheese has 11.1g protein per 100g versus 14.2g in Feta.
Per typical serving, Cottage Cheese provides 111 kcal (based on a 113g portion) versus Feta at 74 kcal (28g). The average adult needs around 2,000 calories per day, so cottage cheese contributes 5.5% and feta contributes 3.7% 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 | Cottage Cheese | Feta |
|---|---|---|
| Calories | 98 kcal | 264 kcal |
| Protein | 11.1g | 14.2g |
| Carbohydrates | 3.4g | 4.1g |
| of which Sugars | 2.7g | 4.1g |
| Fat | 4.3g | 21.3g |
| of which Saturates | 1.7g | 14.9g |
| Fibre | 0g | 0g |
| Sodium | 364mg | 917mg |
| Potassium | 104mg | 62mg |
| Calcium | 83mg | 493mg |
| Iron | 0.1mg | 0.7mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 37µg | 125µg |
| Selenium | 10µg | 15µg |
| Riboflavin (B2) | 0.2mg | 0.8mg |
Nutrient-by-nutrient breakdown
- Calories: Feta has more (264kcal vs 98kcal per 100g) — a difference of 166kcal. Cottage Cheese is the lower-calories option if that is your priority.
- Protein: Feta has more (14.2g vs 11.1g per 100g) — a difference of 3.1g. Feta is the stronger source of protein here.
- Carbohydrates: Feta has more (4.1g vs 3.4g per 100g) — a difference of 0.7g.
- Sugars: Feta has more (4.1g vs 2.7g per 100g) — a difference of 1.4g. Cottage Cheese is the lower-sugars option if that is your priority.
- Fat: Feta has more (21.3g vs 4.3g per 100g) — a difference of 17g. Cottage Cheese is the lower-fat option if that is your priority.
- Saturated fat: Feta has more (14.9g vs 1.7g per 100g) — a difference of 13.2g. Cottage Cheese is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Feta has more (917mg vs 364mg per 100g) — a difference of 553mg. Cottage Cheese is the lower-sodium option if that is your priority.
- Potassium: Cottage Cheese has more (104mg vs 62mg per 100g) — a difference of 42mg. Cottage Cheese is the stronger source of potassium here.
- Calcium: Feta has more (493mg vs 83mg per 100g) — a difference of 410mg. Feta is the stronger source of calcium here.
- Iron: Feta has more (1mg vs 0mg per 100g) — a difference of 1mg. Feta is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Feta has more (125µg vs 37µg per 100g) — a difference of 88µg. Feta is the stronger source of vitamin A here.
- Selenium: Feta has more (15µg vs 10µg per 100g) — a difference of 5µg. Feta is the stronger source of selenium here.
- Riboflavin (b2): Feta has more (1mg vs 0mg per 100g) — a difference of 1mg. Feta 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 | Cottage Cheese | % DV | Feta | % 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, Feta provides more at 14.2g per 100g. For lower carbohydrates, Cottage Cheese has fewer carbs at 3.4g per 100g.
Both cottage cheese and feta 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, Cottage Cheese or Feta?
Cottage Cheese has 98 calories per 100g while Feta has 264 calories per 100g. Feta is higher in calories by 166 kcal per 100g.
Which has more protein, Cottage Cheese or Feta?
Cottage Cheese contains 11.1g of protein per 100g. Feta contains 14.2g of protein per 100g. Feta has more protein.
Is Cottage Cheese healthier than Feta?
Cottage Cheese has 98 kcal, 11.1g protein, 3.4g carbs and 4.3g fat per 100g. Feta has 264 kcal, 14.2g protein, 4.1g carbs and 21.3g 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, Cottage Cheese or Feta?
Cottage Cheese contains 0g of fibre per 100g, and Feta contains 0g per 100g. Cottage Cheese has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Cottage Cheese vs Feta?
A typical half a cup of cottage cheese (113g) is around 111 calories. A typical 1 serving of feta (28g) is around 74 calories — a difference of 37 kcal per serving in favour of feta.
Can I substitute Cottage Cheese for Feta 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).