1 cup (medium) of Low-fat cottage cheese (210 g) has 170 calories. That works out to 81 calories per 100 g. It contains 7.1 g of carbs, 24.2 g of protein, 2.1 g of fat and 0 g of fiber. Its 0.5 mg of B2 covers 37% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Low-fat cottage cheese?

Az yağlı süzme peynir is a Turkish-style low-fat strained fresh cheese, made by draining fresh curds. It is soft and moist, with a mild, milky flavour and a texture that can be slightly lumpy or easy to spread. In Turkey, it is commonly served at breakfast with bread and fresh vegetables, or seasoned with herbs and spices. It can also be used as a filling in home-cooked pastries.

Its high protein and low fat make it a lighter option for breakfast or a savoury snack. Pair it with tomatoes, cucumber or fresh herbs; if serving it with salty additions, taste it first, as the cheese itself may already be seasoned.

Low-fat cottage cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

11.5g

· 23% DV

Fat

· 1% DV

Fiber

· 0% DV

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

Calories come from: Carbs 20% · Protein 67% · Fat 13%

Low-fat cottage cheese Vitamins & Minerals

Vitamins

0.23mg · 18% DV

B12

0.37µg · 15% DV

0.33mg · 7% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

120mg · 17% DV

Sodium

364mg · 16% DV

Selenium

8.5µg · 15% DV

Iodine

13µg · 9% DV

How Nutritious Is Low-fat cottage cheese?

Nutrient density

High

70/ 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 81 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

0.7g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 1.5:1

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

Compare Low-fat cottage cheese

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Low-fat cottage cheese vs Tzatziki21 kcal more per 100 g

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Low-fat cottage cheese vs Cheddar Cheese321 kcal fewer per 100 g

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Low-fat cottage cheese vs Tulum Cheese289 kcal fewer per 100 g

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Low-fat cottage cheese vs Milk17 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 do you eat low-fat cottage cheese?

Low-fat cottage cheese can be eaten with fruit, vegetables, toast, or crackers, or stirred into a dip with herbs. Its mild, creamy curds also work as a filling for baked potatoes or sandwiches.

Is low-fat cottage cheese good for weight loss?

Low-fat cottage cheese can fit into a weight-loss eating plan because its protein may help you feel satisfied. Pair it with vegetables or fruit, and watch additions such as sugary toppings or large amounts of crackers.

Can you freeze low-fat cottage cheese?

Yes, low-fat cottage cheese can be frozen, but thawing often makes the curds watery or grainy. Freeze it in an airtight container and use the thawed cheese in cooked dishes, dips, or baking rather than expecting its original texture.

How long does low-fat cottage cheese last after opening?

Keep opened low-fat cottage cheese refrigerated in a clean, tightly covered container and follow the package guidance. Use a clean utensil each time, and discard it if it develops an off smell, unusual color, or mold.

What is the difference between low-fat cottage cheese and ricotta?

Low-fat cottage cheese has distinct curds and is usually tangier, while ricotta is generally smoother and sweeter. They can sometimes substitute for one another in fillings, but drain cottage cheese first if its extra moisture would affect the recipe.

How do you make low-fat cottage cheese creamy and smooth?

Blend low-fat cottage cheese until the curds break down for a smooth, creamy consistency. Add a small splash of milk or water only if needed, and season it for dips or use it as a smooth spread.

Why is there liquid in low-fat cottage cheese?

The liquid in low-fat cottage cheese is usually whey that has separated from the curds, which can happen during storage. Stir it back in or drain it; discard the cheese if it also smells sour or looks unusual.

Can you cook or bake with low-fat cottage cheese?

Yes, low-fat cottage cheese works in baked dishes, pancakes, and savory fillings. It does not melt into a smooth cheese sauce, and its moisture can affect a recipe, so drain it when a firm filling is needed.

Is low-fat cottage cheese good to eat before bed?

Yes, you can eat low-fat cottage cheese before bed if it suits your appetite and digestion. Its protein makes it a filling snack, but choose a plain version if sweet toppings would add unwanted sugar.

Is low-fat cottage cheese healthy?

Low-fat cottage cheese can be a nutritious choice, especially as a protein-rich ingredient in meals and snacks. Choose it in place of less nourishing toppings or fillings, and compare salt levels if you are limiting sodium.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026