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 149.6 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

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

0.37µg · 15% DV

Biotin

2.5µg · 8% DV

0.3mg · 6% DV

Minerals

Phosphorus

136mg · 19% DV

Sodium

364mg · 16% DV

Selenium

8.3µg · 15% DV

Iodine

16µg · 11% DV

How Nutritious Is Cottage Cheese?

Nutrient density

High

60/ 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

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

— Not suitable

Low FODMAP

— Not suitable

Cottage Cheese Fat Profile

SATURATED

1.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 4:1

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

Compare Cottage Cheese

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Cottage Cheese vs Tulum Cheese272 kcal fewer per 100 g

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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

How many calories and how much protein are in cottage cheese?

Cottage cheese provides 98 calories and 11.1 g of protein per 100 g. The same amount contains 3.4 g of carbohydrates and 4.3 g of fat.

Is cottage cheese low glycemic?

Yes, cottage cheese has a glycemic index of 30. It is gluten-free, but it contains dairy and is not suitable for people with a dairy allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026