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Low-fat cottage cheese Calories
High-protein, low-fat dairy food
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-fat cottage cheese (226 g) has 163 calories. That works out to 72 calories per 100 g. It contains 6.1 g of carbs, 28 g of protein, 2.3 g of fat and 0 g of fiber. Its 359.3 mg of Phosphorus covers 51% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Low-fat cottage cheese Nutrition Facts
Selected: 1 cup (medium) · 226 g
163
KCAL / 226G
Carbs
6.1g
· 2% DV
Protein
28g
· 56% DV
Fat
2.3g
· 3% 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 71% · Fat 13%
Low-fat cottage cheese nutrition facts table · 1 cup (medium) (226 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.42 g | 7% |
| Trans fat | 0.07 g | |
| Sodium | 918 mg | 40% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 28 g | 56% |
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 Low-fat cottage cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 226 g | 163 kcal |
| 2 tablespoon (small) | 30 g | 22 kcal |
| 0.25 cup (quarter) | 57 g | 41 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (half) | 113 g | 81 kcal |
| 1 pack (medium) | 200 g | 144 kcal |
| 1.5 cup (large) | 339 g | 244 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Low-fat cottage cheese
Is low-fat cottage cheese healthy?
Yes, low-fat cottage cheese can be a nutritious choice, offering protein with less fat than full-fat versions. Pair it with fruit, vegetables, or whole-grain toast for a more balanced snack or meal.
Can low-fat cottage cheese help with weight loss?
Low-fat cottage cheese may support a filling meal because it is rich in protein and relatively low in fat. It does not cause weight loss by itself, so consider what you eat with it and how it fits into your meals.
What can I eat with low-fat cottage cheese?
Low-fat cottage cheese works well with fruit and cinnamon for a sweet snack, or with tomatoes, cucumber, herbs, and pepper for a savoury one. You can also spoon it onto toast or baked potatoes.
Can you cook with low-fat cottage cheese?
Yes, low-fat cottage cheese can be used in cooked dishes such as scrambled eggs, pasta sauces, lasagne, and baked casseroles. It tends to stay curdy rather than melt smoothly, so blend it first if you want a creamier texture.
Can you freeze low-fat cottage cheese?
Yes, you can freeze low-fat cottage cheese, but thawing often makes it watery or grainier. Freeze it in an airtight container and use the thawed cheese in cooked dishes, where a change in texture is less noticeable.
How long does low-fat cottage cheese last after opening?
Low-fat cottage cheese should stay refrigerated in a tightly closed container after opening. Follow the package’s storage directions and use-by date; discard it if it develops an off smell, visible mould, or an unusual appearance.
Is low-fat cottage cheese the same as ricotta?
No, low-fat cottage cheese and ricotta are different cheeses. Cottage cheese has distinct curds and is usually tangier, while ricotta is finer and creamier; blended cottage cheese can work as a substitute in some recipes.
Can you eat low-fat cottage cheese before bed?
Yes, low-fat cottage cheese can be eaten before bed if you enjoy it and it sits comfortably with you. Its protein makes it a filling snack, but a large serving may feel heavy for some people.
Can low-fat cottage cheese replace Greek yogurt?
Yes, low-fat cottage cheese can replace Greek yogurt in some meals, especially when you blend it for a smoother texture. Its flavour is milder and its consistency curdier, so it may not work as a direct swap in every recipe.
Why is low-fat cottage cheese watery, and should you drain it?
Some liquid separating in low-fat cottage cheese is normal; stir it back in for a softer, moister texture. If you prefer it thicker, drain off a little liquid through a fine sieve, but do not leave the cheese unrefrigerated.
Low-fat cottage cheese Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.45mg · 35% DV
B5
1.02mg · 20% DV
Biotin
3.39µg · 11% DV
Minerals
Phosphorus
359mg · 51% DV
Selenium
23µg · 42% DV
Sodium
918mg · 40% DV
Iodine
34µg · 23% DV
Potassium ⭐
235mg · 7% DV
Low-fat cottage cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat cottage cheese
To burn the 163 calories in 1 cup (medium) (226 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 Low-fat cottage cheese?
Low-fat cottage cheese refers here to az yağlı taneli lor peyniri, a Turkish fresh curd cheese with small, soft grains. It has a mild milky flavour and a moist, crumbly texture; it is related to cottage cheese, but is not ricotta. In Turkey, it is often served at breakfast with tomatoes, herbs and bread, or used as a filling for börek and gözleme.
It is a high-protein, low-fat dairy option: 100 g provides 12.4 g of protein and 1 g of fat. Try it with toast, fresh vegetables or fruit for an easy breakfast or snack; herbs and a little olive oil can add flavour.
How Nutritious Is Low-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 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:
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
1.42g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.