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3% Cottage Cheese Calories
High-protein source of calcium and phosphorus
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 3% Cottage Cheese (225 g) has 205 calories. That works out to 91 calories per 100 g. It contains 7.7 g of carbs, 26.3 g of protein, 7 g of fat and 0 g of fiber. Its 360 mg of Phosphorus covers 51% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
3% Cottage Cheese Nutrition Facts
Selected: 1 cup (medium) · 225 g
205
KCAL / 225G
Carbs
7.7g
· 3% DV
Protein
26.3g
· 53% DV
Fat
7g
· 9% 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 15% · Protein 53% · Fat 32%
3% Cottage Cheese nutrition facts table · 1 cup (medium) (225 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 4.39 g | 22% |
| Trans fat | 0.23 g | |
| Sodium | 788 mg | 34% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 26.3 g | 53% |
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 1 Cup of 3% Cottage Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 225 g | 205 kcal |
| 2 tablespoon (small) | 30 g | 27 kcal |
| 4 tablespoon (medium) | 60 g | 55 kcal |
| 100 g | 100 g | 91 kcal |
| ½ cup (half) | 113 g | 103 kcal |
| 1 serving (medium) | 150 g | 137 kcal |
| 1 pack (medium) | 200 g | 182 kcal |
| 1 serving (large) | 225 g | 205 kcal |
| 1 pack (large) | 400 g | 364 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About 3% Cottage Cheese
What can you eat with 3% cottage cheese?
You can eat 3% cottage cheese with fruit, toast, crackers, or vegetables, or add it to eggs and pasta. Its mild, slightly tangy taste works in both savoury meals and sweet snacks.
Can you cook with 3% cottage cheese?
Yes, 3% cottage cheese works in baked dishes, pancakes, eggs, and pasta sauces. It softens when heated but does not melt into a smooth, stretchy sauce like cheddar, so blending it first can improve the texture.
Is 3% cottage cheese the same as ricotta?
No, 3% cottage cheese and ricotta are different cheeses. Cottage cheese has distinct curds and is usually tangier, while ricotta is finer and creamier; their production methods also differ, so they may not behave identically in recipes.
How is 3% cottage cheese made?
3% cottage cheese is made by curdling milk, cutting the curds, and draining some of the whey; it is generally minimally processed. The exact method and ingredients vary by maker, which can affect the curds’ size, moisture, and taste.
How long does 3% cottage cheese last after opening?
Opened 3% cottage cheese should stay refrigerated in a tightly covered container and be used according to the package’s storage instructions. Discard it if you notice mould, an unusual smell, or a marked change in appearance.
Can you freeze 3% cottage cheese?
Yes, you can freeze 3% cottage cheese, but thawing may make the curds watery or grainy. Use thawed cottage cheese in cooked dishes such as casseroles or pancakes, where the texture change is less noticeable.
Does 3% cottage cheese melt when heated?
No, 3% cottage cheese does not melt into a smooth, stretchy layer when heated. Its curds soften and may release moisture, so blend it into a sauce or mix it into a baked dish for a more even result.
Do you need to rinse 3% cottage cheese?
No, 3% cottage cheese does not usually need rinsing before you eat it. Rinsing can wash away its mild flavour and make the curds wetter; if you want a thicker texture, drain it instead.
Is 3% cottage cheese good before bed?
Yes, 3% cottage cheese can be a suitable evening snack because it provides protein and is easy to pair with fruit or toast. It is not a sleep aid, and a large portion may feel uncomfortable close to bedtime.
Can you use 3% cottage cheese instead of cream cheese?
Sometimes, but 3% cottage cheese is wetter and grainier than cream cheese, so it will not give the same rich, smooth result. Blend and drain it for dips or fillings; for frosting, the texture may still differ.
3% Cottage Cheese Vitamins & Minerals
Vitamins
B12
1.01µg · 42% DV
B2
0.5mg · 38% DV
B5
1.01mg · 20% DV
Biotin
4.05µg · 13% DV
Minerals
Phosphorus
360mg · 51% DV
Selenium
23µg · 42% DV
Sodium
788mg · 34% DV
Iodine
45µg · 30% DV
Potassium ⭐
236mg · 7% DV
3% Cottage Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 3% Cottage Cheese
To burn the 205 calories in 1 cup (medium) (225 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 3% Cottage Cheese?
Lor, a fresh Turkish whey cheese, is made by heating the whey left over from cheesemaking. The 3% Cottage Cheese name on this page refers to lor rather than the familiar North American-style curds-and-cream product. It has a mild, slightly milky taste and a soft, crumbly texture, with less richness than many full-fat cheeses.
In Turkey, lor is often eaten at breakfast with bread, sometimes with honey or jam, and is also used in börek, gözleme and savoury fillings. It is a protein-rich choice with comparatively little fat; 100 g provides 11.7 g of protein. Pair it with fresh vegetables and wholegrain bread for a simple, balanced breakfast.
How Nutritious Is 3% 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 3% Cottage Cheese Processed?
NOVA 2
Minimally 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 3% Cottage Cheese Contain Allergens?
Contains these allergens:
Which Diets Is 3% 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
✓ Suitable
Low FODMAP
— Not suitable
3% Cottage Cheese Fat Profile
SATURATED
4.39g
MONOUNSATURATED
1.98g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.