Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
Cottage Cheese vs Semi-Skimmed Milk: Calories Compared
Semi-Skimmed Milk is lower in calories (50 vs 98 per 100g). Cottage Cheese has 11.1g protein per 100g versus 3.3g in Semi-Skimmed Milk.
Per typical serving, Cottage Cheese provides 111 kcal (based on a 113g portion) versus Semi-Skimmed Milk at 122 kcal (244g). The average adult needs around 2,000 calories per day, so cottage cheese contributes 5.5% and semi-skimmed milk contributes 6.1% 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 | Semi-Skimmed Milk |
|---|---|---|
| Calories | 98 kcal | 50 kcal |
| Protein | 11.1g | 3.3g |
| Carbohydrates | 3.4g | 4.8g |
| of which Sugars | 2.7g | 5.1g |
| Fat | 4.3g | 2g |
| of which Saturates | 1.7g | 1.3g |
| Fibre | 0g | 0g |
| Sodium | 364mg | 47mg |
| Potassium | 104mg | 140mg |
| Calcium | 83mg | 120mg |
| Iron | 0.1mg | 0mg |
| Vitamin C | 0mg | 0.2mg |
| Vitamin A | 37µg | 55µg |
| Selenium | 10µg | 2µg |
| Riboflavin (B2) | 0.2mg | 0.2mg |
Nutrient-by-nutrient breakdown
- Calories: Cottage Cheese has more (98kcal vs 50kcal per 100g) — a difference of 48kcal. Semi-Skimmed Milk is the lower-calories option if that is your priority.
- Protein: Cottage Cheese has more (11.1g vs 3.3g per 100g) — a difference of 7.8g. Cottage Cheese is the stronger source of protein here.
- Carbohydrates: Semi-Skimmed Milk has more (4.8g vs 3.4g per 100g) — a difference of 1.4g.
- Sugars: Semi-Skimmed Milk has more (5.1g vs 2.7g per 100g) — a difference of 2.4g. Cottage Cheese is the lower-sugars option if that is your priority.
- Fat: Cottage Cheese has more (4.3g vs 2g per 100g) — a difference of 2.3g. Semi-Skimmed Milk is the lower-fat option if that is your priority.
- Saturated fat: Cottage Cheese has more (1.7g vs 1.3g per 100g) — a difference of 0.4g. Semi-Skimmed Milk is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Cottage Cheese has more (364mg vs 47mg per 100g) — a difference of 317mg. Semi-Skimmed Milk is the lower-sodium option if that is your priority.
- Potassium: Semi-Skimmed Milk has more (140mg vs 104mg per 100g) — a difference of 36mg. Semi-Skimmed Milk is the stronger source of potassium here.
- Calcium: Semi-Skimmed Milk has more (120mg vs 83mg per 100g) — a difference of 37mg. Semi-Skimmed Milk 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: Semi-Skimmed Milk has more (0mg vs 0mg per 100g) — a difference of 0mg. Semi-Skimmed Milk is the stronger source of vitamin C here.
- Vitamin a: Semi-Skimmed Milk has more (55µg vs 37µg per 100g) — a difference of 18µg. Semi-Skimmed Milk is the stronger source of vitamin A here.
- Selenium: Cottage Cheese has more (10µg vs 2µg per 100g) — a difference of 8µg. Cottage Cheese is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
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 | Semi-Skimmed Milk | % 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
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Which should you choose?
If your priority is fewer calories, Semi-Skimmed Milk is the lower-calorie option at 50 kcal per 100g. If you need more protein, Cottage Cheese provides more at 11.1g per 100g. For lower carbohydrates, Cottage Cheese has fewer carbs at 3.4g per 100g.
Both cottage cheese and semi-skimmed milk 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 Semi-Skimmed Milk?
Cottage Cheese has 98 calories per 100g while Semi-Skimmed Milk has 50 calories per 100g. Cottage Cheese is higher in calories by 48 kcal per 100g.
Which has more protein, Cottage Cheese or Semi-Skimmed Milk?
Cottage Cheese contains 11.1g of protein per 100g. Semi-Skimmed Milk contains 3.3g of protein per 100g. Cottage Cheese has more protein.
Is Cottage Cheese healthier than Semi-Skimmed Milk?
Cottage Cheese has 98 kcal, 11.1g protein, 3.4g carbs and 4.3g fat per 100g. Semi-Skimmed Milk has 50 kcal, 3.3g protein, 4.8g carbs and 2g 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 Semi-Skimmed Milk?
Cottage Cheese contains 0g of fibre per 100g, and Semi-Skimmed Milk 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 Semi-Skimmed Milk?
A typical half a cup of cottage cheese (113g) is around 111 calories. A typical 1 glass of semi-skimmed milk (244g) is around 122 calories — a difference of 11 kcal per serving in favour of cottage cheese.
Can I substitute Cottage Cheese for Semi-Skimmed Milk 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
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Calorie Tracking Journal
Write down what you actually eat — it doubles the chance of hitting your goal.
Check Price →Last updated:
Figures per 100g from the USDA FoodData Central database (CC0 1.0).