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Cottage Cheese vs Mozzarella: Calories Compared
Cottage Cheese is lower in calories (98 vs 300 per 100g). Cottage Cheese has 11.1g protein per 100g versus 22.2g in Mozzarella.
Per typical serving, Cottage Cheese provides 111 kcal (based on a 113g portion) versus Mozzarella at 84 kcal (28g). The average adult needs around 2,000 calories per day, so cottage cheese contributes 5.5% and mozzarella contributes 4.2% 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 | Mozzarella |
|---|---|---|
| Calories | 98 kcal | 300 kcal |
| Protein | 11.1g | 22.2g |
| Carbohydrates | 3.4g | 2.2g |
| of which Sugars | 2.7g | 1g |
| Fat | 4.3g | 22.4g |
| of which Saturates | 1.7g | 13.2g |
| Fibre | 0g | 0g |
| Sodium | 364mg | 627mg |
| Potassium | 104mg | 76mg |
| Calcium | 83mg | 505mg |
| Iron | 0.1mg | 0.4mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 37µg | 179µg |
| Selenium | 10µg | 17µg |
| Riboflavin (B2) | 0.2mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Mozzarella has more (300kcal vs 98kcal per 100g) — a difference of 202kcal. Cottage Cheese is the lower-calories option if that is your priority.
- Protein: Mozzarella has more (22.2g vs 11.1g per 100g) — a difference of 11.1g. Mozzarella is the stronger source of protein here.
- Carbohydrates: Cottage Cheese has more (3.4g vs 2.2g per 100g) — a difference of 1.2g.
- Sugars: Cottage Cheese has more (2.7g vs 1g per 100g) — a difference of 1.7g. Mozzarella is the lower-sugars option if that is your priority.
- Fat: Mozzarella has more (22.4g vs 4.3g per 100g) — a difference of 18.1g. Cottage Cheese is the lower-fat option if that is your priority.
- Saturated fat: Mozzarella has more (13.2g vs 1.7g per 100g) — a difference of 11.5g. Cottage Cheese is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Mozzarella has more (627mg vs 364mg per 100g) — a difference of 263mg. 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: Mozzarella has more (505mg vs 83mg per 100g) — a difference of 422mg. Mozzarella is the stronger source of calcium here.
- Iron: Mozzarella has more (0mg vs 0mg per 100g) — a difference of 0mg. Mozzarella is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Mozzarella has more (179µg vs 37µg per 100g) — a difference of 142µg. Mozzarella is the stronger source of vitamin A here.
- Selenium: Mozzarella has more (17µg vs 10µg per 100g) — a difference of 7µg. Mozzarella is the stronger source of selenium here.
- Riboflavin (b2): Mozzarella has more (0mg vs 0mg per 100g) — a difference of 0mg. Mozzarella 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 | Mozzarella | % 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, Mozzarella provides more at 22.2g per 100g. For lower carbohydrates, Mozzarella has fewer carbs at 2.2g per 100g.
Both cottage cheese and mozzarella 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 Mozzarella?
Cottage Cheese has 98 calories per 100g while Mozzarella has 300 calories per 100g. Mozzarella is higher in calories by 202 kcal per 100g.
Which has more protein, Cottage Cheese or Mozzarella?
Cottage Cheese contains 11.1g of protein per 100g. Mozzarella contains 22.2g of protein per 100g. Mozzarella has more protein.
Is Cottage Cheese healthier than Mozzarella?
Cottage Cheese has 98 kcal, 11.1g protein, 3.4g carbs and 4.3g fat per 100g. Mozzarella has 300 kcal, 22.2g protein, 2.2g carbs and 22.4g 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 Mozzarella?
Cottage Cheese contains 0g of fibre per 100g, and Mozzarella 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 Mozzarella?
A typical half a cup of cottage cheese (113g) is around 111 calories. A typical 1 serving of mozzarella (28g) is around 84 calories — a difference of 27 kcal per serving in favour of mozzarella.
Can I substitute Cottage Cheese for Mozzarella 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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Calorie Tracking Journal
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).