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Cottage Cheese vs Parmesan: Calories Compared
Cottage Cheese is lower in calories (98 vs 420 per 100g). Cottage Cheese has 11.1g protein per 100g versus 28.4g in Parmesan.
Per typical serving, Cottage Cheese provides 111 kcal (based on a 113g portion) versus Parmesan at 21 kcal (5g). The average adult needs around 2,000 calories per day, so cottage cheese contributes 5.5% and parmesan contributes 1.1% 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 | Parmesan |
|---|---|---|
| Calories | 98 kcal | 420 kcal |
| Protein | 11.1g | 28.4g |
| Carbohydrates | 3.4g | 13.9g |
| of which Sugars | 2.7g | 0.1g |
| Fat | 4.3g | 27.8g |
| of which Saturates | 1.7g | 15.4g |
| Fibre | 0g | 0g |
| Sodium | 364mg | 1804mg |
| Potassium | 104mg | 180mg |
| Calcium | 83mg | 853mg |
| Iron | 0.1mg | 0.5mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 37µg | 262µg |
| Selenium | 10µg | 34µg |
| Riboflavin (B2) | 0.2mg | 0.4mg |
Nutrient-by-nutrient breakdown
- Calories: Parmesan has more (420kcal vs 98kcal per 100g) — a difference of 322kcal. Cottage Cheese is the lower-calories option if that is your priority.
- Protein: Parmesan has more (28.4g vs 11.1g per 100g) — a difference of 17.3g. Parmesan is the stronger source of protein here.
- Carbohydrates: Parmesan has more (13.9g vs 3.4g per 100g) — a difference of 10.5g.
- Sugars: Cottage Cheese has more (2.7g vs 0.1g per 100g) — a difference of 2.6g. Parmesan is the lower-sugars option if that is your priority.
- Fat: Parmesan has more (27.8g vs 4.3g per 100g) — a difference of 23.5g. Cottage Cheese is the lower-fat option if that is your priority.
- Saturated fat: Parmesan has more (15.4g vs 1.7g per 100g) — a difference of 13.7g. Cottage Cheese is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Parmesan has more (1804mg vs 364mg per 100g) — a difference of 1440mg. Cottage Cheese is the lower-sodium option if that is your priority.
- Potassium: Parmesan has more (180mg vs 104mg per 100g) — a difference of 76mg. Parmesan is the stronger source of potassium here.
- Calcium: Parmesan has more (853mg vs 83mg per 100g) — a difference of 770mg. Parmesan is the stronger source of calcium here.
- Iron: Parmesan has more (0mg vs 0mg per 100g) — a difference of 0mg. Parmesan is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Parmesan has more (262µg vs 37µg per 100g) — a difference of 225µg. Parmesan is the stronger source of vitamin A here.
- Selenium: Parmesan has more (34µg vs 10µg per 100g) — a difference of 24µg. Parmesan is the stronger source of selenium here.
- Riboflavin (b2): Parmesan has more (0mg vs 0mg per 100g) — a difference of 0mg. Parmesan 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 | Parmesan | % 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, Parmesan provides more at 28.4g per 100g. For lower carbohydrates, Cottage Cheese has fewer carbs at 3.4g per 100g.
Both cottage cheese and parmesan 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 Parmesan?
Cottage Cheese has 98 calories per 100g while Parmesan has 420 calories per 100g. Parmesan is higher in calories by 322 kcal per 100g.
Which has more protein, Cottage Cheese or Parmesan?
Cottage Cheese contains 11.1g of protein per 100g. Parmesan contains 28.4g of protein per 100g. Parmesan has more protein.
Is Cottage Cheese healthier than Parmesan?
Cottage Cheese has 98 kcal, 11.1g protein, 3.4g carbs and 4.3g fat per 100g. Parmesan has 420 kcal, 28.4g protein, 13.9g carbs and 27.8g 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 Parmesan?
Cottage Cheese contains 0g of fibre per 100g, and Parmesan 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 Parmesan?
A typical half a cup of cottage cheese (113g) is around 111 calories. A typical 1 tablespoon of parmesan (5g) is around 21 calories — a difference of 90 kcal per serving in favour of parmesan.
Can I substitute Cottage Cheese for Parmesan 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).