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Cottage Cheese Calories
Cottage Cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Cottage Cheese (110 g) has 108 calories. That works out to 98 calories per 100 g. It contains 3.7 g of carbs, 12.2 g of protein, 4.7 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Cottage Cheese Nutrition Facts
Selected: ½ cup (medium) · 110 g
108
KCAL / 110G
Carbs
3.7g
· 1% DV
Protein
12.2g
· 24% DV
Fat
4.7g
· 6% 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 14% · Protein 46% · Fat 40%
Cottage Cheese nutrition facts table · ½ cup (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.87 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 400 mg | 17% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 12.2 g | 24% |
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 ½ Cup of Cottage Cheese?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 110 g | 108 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 0.25 cup (small) | 55 g | 54 kcal |
| 100 g | 100 g | 98 kcal |
| 1 piece (whole) | 100 g | 98 kcal |
| 1 serving (large) | 150 g | 147 kcal |
| 1 pack (medium) | 200 g | 196 kcal |
| 1 cup (large) | 220 g | 216 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Cottage Cheese
Is lor cheese the same as cottage cheese?
No. Turkish lor is traditionally made from whey, while cottage cheese is usually made by curdling milk. They are both fresh, soft cheeses, but their production, flavor, and texture differ.
How do you eat lor cheese?
Lor cheese can be eaten plain or mixed into savory dishes. Try it with herbs and olive oil, spread it on toast, or add it to eggs; its mild flavor works well with both savory and lightly sweet ingredients.
Can you cook with lor cheese?
Yes, lor cheese works well in cooked dishes such as pies, omelets, and pasta fillings. It may release moisture as it heats, so drain it first if you want a firmer filling.
Can lor cheese replace cottage cheese in recipes?
Often, but the result may be drier or more crumbly because lor is a whey cheese and cottage cheese is usually wetter. For dips or fillings, loosen lor with a little yogurt or milk if the recipe needs a creamier texture.
How long does lor cheese last in the fridge after opening?
Keep lor cheese refrigerated in a sealed container and follow the storage directions on its package. Use it soon after opening, and discard it if it develops an off smell, mold, or an unusual color.
Can you freeze lor cheese?
Yes, lor cheese can be frozen, although thawing can make it more watery and crumbly. It is best used after thawing in cooked recipes, such as fillings or scrambled eggs, rather than served on its own.
Is lor cheese good for weight loss?
Lor cheese can make a meal more filling because it contains protein, so it can fit into a weight-loss eating plan. It does not cause weight loss by itself; what you pair it with and how much you eat matter too.
Can you eat lor cheese raw?
Yes, fresh lor cheese can be eaten without cooking. Serve it cold in a salad or on toast, provided it has been stored properly and shows no signs of spoilage.
Does lor cheese melt when heated?
No, lor cheese usually softens and may release moisture rather than melting into a smooth, stretchy layer. It is better suited to fillings and mixed dishes than to recipes that need a cheese to melt evenly.
Can lor cheese be used in desserts?
Yes, lor cheese can be used in desserts, especially recipes that call for a mild, soft cheese. Mash it well first for a smoother filling, and adjust the added liquid if the lor is particularly moist.
Cottage Cheese Vitamins & Minerals
Vitamins
B12
0.77µg · 32% DV
B2
0.19mg · 15% DV
B5
0.44mg · 9% DV
Biotin
2.2µg · 7% DV
Minerals
Phosphorus
175mg · 25% DV
Sodium
400mg · 17% DV
Selenium
9.13µg · 17% DV
Iodine
20µg · 13% DV
Potassium ⭐
114mg · 3% DV
Cottage Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cottage Cheese
To burn the 108 calories in ½ cup (medium) (110 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 Cottage Cheese?
Lor peyniri is a fresh Turkish curd cheese, often made by reheating the whey left from cheesemaking. Its soft, moist curds are mild in flavour and usually less salty than feta; the texture can range from crumbly to spoonable. It is similar in appearance to cottage cheese, but it is a distinct cheese.
In Turkey, it is commonly served at breakfast with bread, tomatoes, cucumbers and olives, and used as a filling for börek and other pastries. For a sweeter snack, try it with honey or jam. It provides protein, with 11.1 g per 100 g, and pairs well with fresh herbs or vegetables for a simple, lighter meal.
How Nutritious Is 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 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 Cottage Cheese Contain Allergens?
Contains these allergens:
Which Diets Is 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
Cottage Cheese Fat Profile
SATURATED
1.87g
MONOUNSATURATED
1.21g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.