1 cup (medium) of Cottage Cheese (High Protein) (200 g) has 200 calories. That works out to 100 calories per 100 g. It contains 7 g of carbs, 32 g of protein, 5 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.

What is Cottage Cheese (High Protein)?

Cottage cheese (high protein) is a fresh cheese made from soft, small curds, usually with a little creamy liquid around them. It is popular in Germany and many other places, and has a mild flavour with a tender, slightly grainy texture. It can be eaten at breakfast with fruit or toast, spooned onto salads, or served as a simple snack; in Germany, it also fits easily into everyday sandwiches and savoury meals.

It is notably protein-rich, relatively low in fat and provides calcium; a 100 g portion has 16 g of protein. Pair it with fresh vegetables or fruit for an easy meal, or use it in place of richer creamy toppings.

Cottage Cheese (High Protein) Nutrition Facts

Selected: 100 g

100

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

16g

· 32% DV

Fat

2.5g

· 3% 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 64% · Fat 22%

Cottage Cheese (High Protein) Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

0.25mg · 19% DV

0.7mg · 14% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

180mg · 26% DV

Sodium

350mg · 15% DV

Selenium

8µg · 15% DV

Calcium

90mg · 9% DV

How Nutritious Is Cottage Cheese (High Protein)?

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

54/ 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 (High Protein) 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 Cottage Cheese (High Protein)

To burn the 100 calories in 100 g:

🚶

25min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

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 (High Protein) 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 (High Protein) 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 (High Protein) 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 (High Protein) Fat Profile

SATURATED

1.6g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2.5:1

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

Compare Cottage Cheese (High Protein)

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Cottage Cheese (High Protein) vs Tulum Cheese270 kcal fewer per 100 g

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Foods Similar to Cottage Cheese (High Protein)

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

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Cecil Cheese

320 kcal

Frequently Asked Questions About Cottage Cheese (High Protein)

What is high-protein cottage cheese?

High-protein cottage cheese is a fresh cheese made from small milk curds, usually served with a little creamy liquid. It has a mild taste and a soft, lumpy texture, unlike smooth cheeses such as cream cheese.

How do you eat high-protein cottage cheese?

You can eat high-protein cottage cheese straight from the tub, spoon it onto toast, or add it to salads and bowls. Pair it with fruit for a sweet snack or tomatoes, herbs, and black pepper for a savoury one.

Is high-protein cottage cheese the same as ricotta?

No. High-protein cottage cheese is made as small, moist curds, while ricotta is typically made by reheating whey and has a finer, softer texture. They can sometimes replace each other in recipes, but the result will not be identical.

Can you cook with high-protein cottage cheese?

Yes, high-protein cottage cheese works in omelettes, pasta dishes, and baked recipes. Its curds may soften and release liquid when heated, so drain it first if a firm filling is needed, or blend it for a smoother sauce.

Can you freeze high-protein cottage cheese?

Yes, but freezing can make high-protein cottage cheese watery and grainier after thawing. Freeze it in an airtight container and stir it well once thawed; it is usually better for cooked dishes than for eating plain.

How long does high-protein cottage cheese last after opening?

Keep high-protein cottage cheese refrigerated in its sealed tub after opening and follow the storage directions on the package. Use a clean spoon each time, and discard it if you notice mould, an unusual smell, or a change in colour.

Can high-protein cottage cheese replace ricotta in lasagna?

Yes, high-protein cottage cheese can stand in for ricotta in lasagna. For a closer, smoother texture, blend it first; if it seems watery, drain it before layering so the filling does not make the lasagna runny.

Why is high-protein cottage cheese watery?

A little liquid around high-protein cottage cheese is normal: it separates from the curds during storage. Stir it back in for a creamier texture, or drain some off if you want a thicker topping or filling.

Is high-protein cottage cheese good for weight loss?

High-protein cottage cheese can make a meal or snack more filling, which may help you manage hunger while losing weight. Pair it with fruit or vegetables rather than relying on it alone, and consider the rest of the meal too.

Does high-protein cottage cheese contain lactose?

Yes, regular high-protein cottage cheese usually contains lactose, though the amount varies by product. If lactose causes symptoms, choose a clearly labelled lactose-free version; lactose-free dairy is not suitable for someone with a milk allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026