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5% Cottage Cheese Calories
High-protein dairy food
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 5% Cottage Cheese (210 g) has 254 calories. That works out to 121 calories per 100 g. It contains 6.3 g of carbs, 35.7 g of protein, 10.5 g of fat and 0 g of fiber. Its 28.4 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
5% Cottage Cheese Nutrition Facts
Selected: 1 cup (medium) · 210 g
254
KCAL / 210G
Carbs
6.3g
· 2% DV
Protein
35.7g
· 71% DV
Fat
10.5g
· 13% 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 10% · Protein 54% · Fat 36%
5% Cottage Cheese nutrition facts table · 1 cup (medium) (210 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 254 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 6.51 g | 33% |
| Trans fat | 0.32 g | |
| Sodium | 764 mg | 33% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 35.7 g | 71% |
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 5% Cottage Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 210 g | 254 kcal |
| 2 tablespoon (small) | 30 g | 36 kcal |
| 100 g | 100 g | 121 kcal |
| ½ cup (small) | 105 g | 127 kcal |
| 1 serving (medium) | 150 g | 182 kcal |
| 1 pack (medium) | 180 g | 218 kcal |
| 1 serving (large) | 200 g | 242 kcal |
| 1 pack (large) | 250 g | 303 kcal |
| 1 pack (extra large) | 400 g | 484 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About 5% Cottage Cheese
How do you eat 5% cottage cheese?
Eat 5% cottage cheese on toast, with fruit, or alongside vegetables and crackers. Its curds also work well stirred into salads or spooned onto a baked potato. Add herbs, pepper, or another topping to suit a savory meal.
Can you use 5% cottage cheese instead of ricotta?
Yes, 5% cottage cheese can replace ricotta in many fillings, such as lasagna or stuffed pasta, but its curds make the result less smooth. Blend it first for a closer texture, and drain it if the recipe needs a thick filling.
Does 5% cottage cheese melt when cooked?
No, 5% cottage cheese does not melt into a smooth, stretchy sauce like mozzarella. The curds mostly remain visible as they heat, and prolonged cooking can make them dry or firm, so stir it into hot dishes near the end.
Can you blend 5% cottage cheese until smooth?
Yes, blending 5% cottage cheese turns its curds into a smoother, creamier mixture. Use a food processor or blender and scrape down the sides as needed; the result works as a dip, spread, or smooth filling.
Can you bake with 5% cottage cheese?
Yes, 5% cottage cheese works in baked dishes such as pancakes, savory muffins, and pasta bakes. Blend it for a smooth batter or filling, and account for its moisture so the finished dish does not become watery.
What goes well with 5% cottage cheese for breakfast?
5% cottage cheese pairs well with berries, sliced fruit, or a little honey for a sweet breakfast, and with tomatoes, cucumber, or herbs for a savory one. You can also spoon it onto toast or serve it with eggs.
Can you freeze 5% cottage cheese?
Yes, 5% cottage cheese can be frozen in an airtight container, but thawing may make the curds more watery or crumbly. Stir it after thawing and use it in cooked dishes, where the texture change is less noticeable.
How long does 5% cottage cheese last after opening?
Keep opened 5% cottage cheese refrigerated in a tightly closed container and use it within a few days. Follow any shorter after-opening timeframe on the package, and discard it if it has been left unrefrigerated for an extended period.
Is 5% cottage cheese good for weight loss?
5% cottage cheese can fit a weight-loss eating plan because its protein can help make a meal more filling. It does not cause weight loss on its own, so consider the serving and what you add, such as sweet toppings or crackers.
Does 5% cottage cheese taste salty?
5% cottage cheese usually has a mild, slightly tangy flavor, and some versions taste noticeably salty. Taste it before adding salt to a recipe; rinsing is generally unnecessary and can make the curds watery.
5% Cottage Cheese Vitamins & Minerals
Vitamins
B2
0.53mg · 41% DV
B12
0.95µg · 40% DV
Biotin
6.72µg · 22% DV
B5
0.74mg · 15% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
334mg · 48% DV
Sodium
764mg · 33% DV
Iodine
42µg · 28% DV
Potassium ⭐
218mg · 6% DV
5% Cottage Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 5% Cottage Cheese
To burn the 254 calories in 1 cup (medium) (210 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 5% Cottage Cheese?
Taneli lor peyniri is a Turkish fresh curd cheese with soft, distinct grains and a mild flavour. It is not quite the same as the cottage cheese named on this page: lor is traditionally made in Turkey from the curds left during cheesemaking, and is often a little drier and less creamy.
In Turkey, it may be eaten at breakfast with bread, tomatoes and herbs, or used as a filling for börek and other savoury pastries. It is a high-protein dairy food, providing 17 g of protein per 100 g. Pair it with fresh vegetables for a simple, lighter meal, or stir in herbs and a little olive oil for a savoury spread.
How Nutritious Is 5% 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 5% 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 5% Cottage Cheese Contain Allergens?
Contains these allergens:
Which Diets Is 5% 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
5% Cottage Cheese Fat Profile
SATURATED
6.51g
MONOUNSATURATED
2.94g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.