How Many Calories in Cottage Cheese? Nutrition Facts & Macros
Half a cup of cottage cheese (113g) has 111 calories
Protein 12.6g · Carbs 3.8g · Fat 4.9g
Cottage cheese is a fresh, mild-flavored cheese with a soft, lumpy texture — prized for its high protein content and versatility. Whether you eat it as a snack, mix it into salads, or use it in cooking, knowing the exact nutrition facts helps. Here's everything you need to know about cottage cheese calories and macros, based on USDA data. Cottage cheese is about 80% water.
410 kJ · per 100g · Water: 79.79 g
Calorie Calculator: Cottage Cheese
113 g Cottage Cheese contains 111 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1/2 cup (113g) | 111 kcal | 12.6g | 3.8g | 4.9g |
| 1 cup (226g) | 221 kcal | 25.1g | 7.6g | 9.7g |
| 100 grams | 98 kcal | 11.1g | 3.4g | 4.3g |
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| Cottage Cheese | per 100g |
|---|---|
| Calories | 98 kcal |
| Protein | 11.12 g |
| Fat | 4.3 g |
| Carbs | 3.38 g |
| Fiber | 0 g |
| Sugar | 2.67 g |
| Sodium | 315 mg |
| Potassium | 104 mg |
| Phosphorus | 159 mg |
| Folate | 12 mcg |
| Water | 79.79 g |
Source: USDA FoodData Central (FDC ID: 172179) · Data verified April 2026
Variations
Low-fat cottage cheese (2%)
72 calories per 100g — 27% fewer than regular. Still high in protein (~12g per 100g). Fat drops to ~2.3g. Most popular commercial variety. Good balance between flavor and calorie reduction.
Non-fat cottage cheese
62 calories per 100g — the lowest-calorie option. Protein stays high (~10g per 100g). Nearly zero fat. Less creamy texture but maximum protein-to-calorie ratio. Best for strict calorie counting or high-protein diets.
Frequently Asked Questions
How many calories are in cottage cheese?
Half a cup (113g) of creamed cottage cheese contains approximately 111 calories. Per 100g, it has 98 calories. Low-fat (2%) cottage cheese has fewer — about 72 kcal per 100g, and non-fat cottage cheese has about 62 kcal per 100g.
How much protein is in cottage cheese?
Cottage cheese has 11.12g of protein per 100g — one of the highest among dairy products. Half a cup (113g) provides about 12.6g of protein. The protein is primarily casein, a slow-digesting protein that promotes sustained satiety. This makes cottage cheese a favorite for athletes and weight loss.
Cottage cheese vs Greek yogurt — what's the difference?
Cottage cheese: 98 kcal, 11.12g protein, 3.38g carbs, 4.3g fat per 100g. Greek yogurt: 97 kcal, 9g protein, 3.98g carbs, 5g fat. Cottage cheese has more protein and less fat. Greek yogurt is creamier and has probiotics. Both are excellent high-protein dairy options. Cottage cheese has higher sodium (315mg vs 35mg).
How much sodium is in cottage cheese?
Cottage cheese contains 315mg of sodium per 100g — relatively high for a dairy product. Half a cup (113g) has about 356mg of sodium, roughly 15% of the daily recommended limit. If you're watching sodium intake, look for low-sodium varieties or rinse the curds, which can reduce sodium by up to 60%.
Is cottage cheese good for weight loss?
Cottage cheese is excellent for weight loss. With 98 kcal per 100g and 11.12g of protein, it's one of the most protein-dense foods per calorie. The casein protein digests slowly, keeping you full longer. Low-fat versions (72 kcal per 100g) reduce calories further. Studies show high-protein dairy promotes fat loss while preserving muscle.
How many carbs are in cottage cheese?
Cottage cheese has 3.38g of carbs per 100g, mostly from lactose (milk sugar). Half a cup (113g) provides about 3.8g of carbs. This is relatively low-carb, making it suitable for keto and low-carb diets. Flavored varieties can have 5-8g of carbs per 100g due to added ingredients.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cottage Cheese | 98 | 11.12g | 3.38g | 4.3g |
| Greek Yogurt (Whole Milk) | 97 | 9g | 3.98g | 5g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Yogurt | 61 | 3.47g | 4.66g | 3.25g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Milk (Whole) | 61 | 3.15g | 4.8g | 3.25g |
per 100g
Cottage cheese has 98 kcal per 100g with an impressive 11.12g of protein — more than Greek yogurt (9g) and much more than regular yogurt (3.47g). With just 3.38g of carbs, it's a high-protein, low-carb dairy option.
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