1 cup (medium) of Low-fat cottage cheese (200 g) has 160 calories. That works out to 80 calories per 100 g. It contains 6.8 g of carbs, 23 g of protein, 2.4 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Low-fat cottage cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

11.5g

· 23% DV

Fat

1.2g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 19% · Protein 65% · Fat 16%

Low-fat cottage cheese Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

0.25mg · 19% DV

0.5mg · 10% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

130mg · 19% DV

Sodium

350mg · 15% DV

Selenium

7µg · 13% DV

Calcium

90mg · 9% DV

How Nutritious Is Low-fat cottage cheese?

Nutrient density

High

65/ 100

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

49/ 100

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.

Low-fat cottage cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Low-fat cottage cheese

To burn the 80 calories in 100 g:

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Low-fat 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 Low-fat cottage cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Low-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

Low-fat cottage cheese Fat Profile

SATURATED

0.8g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 1.7:1

Below the ideal 4:1 — a good omega balance.

Compare Low-fat cottage cheese

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Low-fat cottage cheese vs Tzatziki20 kcal more per 100 g

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Low-fat cottage cheese vs Cheddar Cheese322 kcal fewer per 100 g

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Low-fat cottage cheese vs Tulum Cheese290 kcal fewer per 100 g

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Low-fat cottage cheese vs Milk16 kcal more per 100 g

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Foods Similar to Low-fat cottage cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Low-fat cottage cheese

How many calories and how much protein are in low-fat cottage cheese?

Low-fat cottage cheese provides 80 calories and 11.5 g of protein per 100 g. It also contains 1.2 g of fat and 3.4 g of carbohydrates.

Is low-fat cottage cheese low glycemic?

Yes. Low-fat cottage cheese has a glycemic index of 30, which is considered low. It is not suitable for people with a dairy allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026