1 cup (medium) of Cottage cheese (226 g) has 221 calories. That works out to 98 calories per 100 g. It contains 7.7 g of carbs, 25.1 g of protein, 9.7 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.

What is Cottage cheese?

Cottage cheese is a fresh cheese made from small curds, often sold with a little creamy liquid around them. Its farmhouse roots are associated with Europe, while it has become a familiar everyday food in the United States and elsewhere.

The flavour is mild and milky, and the soft, lumpy texture works well both savoury and sweet. It is often eaten at breakfast or lunch, spooned onto toast, added to salads, or paired with fruit. Cottage cheese is notably high in protein for a fresh cheese, with about 11.1 g per 100 g. For a simple, lighter meal, serve it with sliced vegetables or fruit; herbs and black pepper make an easy savoury topping.

Cottage cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

11.1g

· 22% DV

Fat

4.3g

· 6% DV

Fiber

· 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 Vitamins & Minerals

Vitamins

0.23mg · 18% DV

B12

0.43µg · 18% DV

Biotin

4µg · 13% DV

0.31mg · 6% DV

Minerals

Phosphorus

159mg · 23% DV

Selenium

9.7µg · 18% DV

Sodium

364mg · 16% DV

Calcium

83mg · 8% DV

How Nutritious Is Cottage cheese?

Nutrient density

High

68/ 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

47/ 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.

Cottage cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.3

Low

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

How to Burn Off Cottage cheese

To burn the 98 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

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:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

✓ Suitable

Low FODMAP

— Not suitable

Cottage cheese Fat Profile

SATURATED

1.72g

MONOUNSATURATED

0.86g

POLYUNSATURATED

0.16g

⚖️

Omega 6:3 ratio 3:1

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

Compare Cottage cheese

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Cottage cheese vs Tzatziki38 kcal more per 100 g

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Cottage cheese vs Cheddar Cheese304 kcal fewer per 100 g

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Cottage cheese vs Tulum Cheese272 kcal fewer per 100 g

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Cottage cheese vs Milk34 kcal more per 100 g

→

Foods Similar to 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 Cottage cheese

What is cottage cheese?

Cottage cheese is a fresh cheese made from curds, usually sold as soft, separate lumps in a little creamy liquid. It has a mild flavour and a moist, lumpy texture, and can be eaten plain or added to meals.

How do you eat cottage cheese?

Cottage cheese works in both savoury and sweet dishes. Spoon it onto toast, add it to salads or baked potatoes, blend it into dips, or serve it with fruit. Its mild taste pairs well with herbs, pepper, and honey.

Is cottage cheese the same as ricotta?

No, cottage cheese and ricotta are different fresh cheeses. Cottage cheese has distinct curds and is usually moister, while ricotta is finer and creamier. They can sometimes replace each other in recipes, but the texture will change.

Can you cook with cottage cheese?

Yes, cottage cheese can be cooked in dishes such as omelettes, pasta bakes, and casseroles. It does not melt into a smooth, stretchy sauce like many melting cheeses; the curds may remain visible unless you blend it first.

Is cottage cheese good for you?

Cottage cheese is a convenient source of protein and can make a snack or meal more filling. Its salt content varies by product, so people who need to limit sodium should compare options rather than assume all cottage cheese is low in salt.

How long does cottage cheese last after opening?

Keep opened cottage cheese refrigerated in a tightly closed container and follow the storage directions on its package. Use a clean utensil each time, and discard it if you notice mould, an unusual smell, or a change in colour.

Can you freeze cottage cheese?

Yes, cottage cheese can be frozen, but thawing often makes its texture drier or more crumbly. It is usually better suited to cooked dishes, sauces, or casseroles after freezing than to eating plain.

Can you use cottage cheese instead of cream cheese?

Yes, cottage cheese can replace cream cheese in some dips, spreads, and fillings, especially if you blend it until smooth. It is less rich and may be looser, so the finished recipe will have a lighter texture.

Can you eat cottage cheese if you are lactose intolerant?

Cottage cheese usually contains lactose, though the amount varies between products. If lactose triggers symptoms for you, choose a clearly labelled lactose-free version or avoid it; do not assume that fresh cheese is lactose-free.

Why is cottage cheese watery?

Cottage cheese can have liquid around the curds because it is sold with some of its creamy dressing. If there is more liquid than usual, gently stir it in or drain a little; discard the product if it also smells or looks spoiled.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026