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1% Fat Cottage Cheese Calories
High-protein, low-fat dairy food
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of 1% Fat Cottage Cheese (113 g) has 81 calories. That works out to 72 calories per 100 g. It contains 3.1 g of carbs, 14 g of protein, 1.1 g of fat and 0 g of fiber. Its 179.7 mg of Phosphorus covers 26% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
1% Fat Cottage Cheese Nutrition Facts
Selected: ½ cup (medium) · 113 g
81
KCAL / 113G
Carbs
3.1g
· 1% DV
Protein
14g
· 28% DV
Fat
1.1g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 72% · Fat 12%
1% Fat Cottage Cheese nutrition facts table · ½ cup (medium) (113 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.71 g | 4% |
| Trans fat | 0.03 g | |
| Sodium | 459 mg | 20% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 14 g | 28% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in ½ Cup of 1% Fat Cottage Cheese?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 113 g | 81 kcal |
| 2 tablespoon (small) | 28 g | 20 kcal |
| 0.25 cup (small) | 57 g | 41 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (medium) | 150 g | 108 kcal |
| 0.75 cup (large) | 170 g | 122 kcal |
| 1 pack (large) | 200 g | 144 kcal |
| 1 cup (extra large) | 226 g | 163 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About 1% Fat Cottage Cheese
What is 1% fat lor cheese, and how is it made?
1% fat lor cheese is lor, a Turkish whey cheese made by heating the liquid left after cheesemaking so its proteins form soft curds. It is generally mild and crumbly, rather than the moist, curd-based cheese commonly meant by “cottage cheese” in English.
Is 1% fat lor cheese the same as cottage cheese or ricotta?
No. 1% fat lor cheese is a Turkish whey cheese; cottage cheese is typically made from milk curds, while ricotta is another whey cheese with its own production method. Their textures and flavors differ, though lor can substitute for either in some recipes.
How can you eat 1% fat lor cheese?
You can eat 1% fat lor cheese plain or add it to toast, salads, eggs, pasta, or savory fillings. Its mild flavor works with herbs and spices; if the cheese is unsalted, season it to taste before serving.
Can you cook or bake with 1% fat lor cheese?
Yes, 1% fat lor cheese works in börek, pastries, omelets, and baked pasta. Since its texture can be drier and more crumbly than cottage cheese, mix it with egg or yogurt when a recipe needs a cohesive filling.
How should you store 1% fat lor cheese after opening?
Keep 1% fat lor cheese refrigerated in a clean, tightly covered container and follow the package’s use-by instructions. Use a clean utensil each time, and discard it if you notice mold, an unusual smell, or a marked change in appearance.
Can you freeze 1% fat lor cheese?
Yes, you can freeze 1% fat lor cheese, but thawing may make it more watery or crumbly. Freeze it in a sealed portion and use it in cooked dishes, such as pastries or omelets, where a change in texture matters less.
Does 1% fat lor cheese help with weight loss?
It can fit into a weight-loss meal because its protein may help with fullness while its fat content is low. It does not cause weight loss by itself; the portion and the rest of the meal still matter.
Is 1% fat lor cheese suitable for people with diabetes?
1% fat lor cheese is low in carbohydrate and is not usually a rapid blood-sugar-raising food on its own. Bread, sweet toppings, and the rest of the meal can change the overall effect, so people managing diabetes should account for the full meal.
Does 1% fat lor cheese contain lactose?
Yes, 1% fat lor cheese may contain some lactose, and the amount varies with how it is made. People with lactose intolerance may tolerate different amounts; choose a lactose-free alternative if even small servings cause symptoms.
Can babies eat 1% fat lor cheese?
Babies who have started eating solid foods can be offered a small amount of 1% fat lor cheese if it is soft and low in salt. Avoid serving it as a large piece, and ask a pediatrician about it if the baby has a suspected milk allergy.
1% Fat Cottage Cheese Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.19mg · 15% DV
B5
0.41mg · 8% DV
Biotin
1.69µg · 6% DV
Minerals
Phosphorus
180mg · 26% DV
Sodium
459mg · 20% DV
Selenium
11µg · 20% DV
Iodine
23µg · 15% DV
Potassium ⭐
118mg · 3% DV
1% Fat Cottage Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 1% Fat Cottage Cheese
To burn the 81 calories in ½ cup (medium) (113 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 1% Fat Cottage Cheese?
%1 yağlı lor peyniri, or simply lor, is a mild Turkish fresh cheese traditionally made from the whey left after other cheeses are produced. It is moist and softly crumbly, rather than the curds-and-cream style of standard cottage cheese. In Turkey, it appears at breakfast with bread, tomatoes and herbs, and is also used in börek and gözleme. You can fold it into a savoury filling or pair it with fruit for a simple snack.
This low-fat dairy food is notably protein-rich: a 100 g portion provides 12.4 g of protein and 1 g of fat. Its gentle flavour works well with fresh herbs, while checking the product’s saltiness helps when choosing what to serve alongside it.
How Nutritious Is 1% Fat Cottage Cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 1% Fat Cottage Cheese Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 1% Fat Cottage Cheese Contain Allergens?
Contains these allergens:
Which Diets Is 1% Fat Cottage Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
1% Fat Cottage Cheese Fat Profile
SATURATED
0.71g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.