½ cup (medium) of Full-fat fresh 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 1 µg of B12 covers 41% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

Full-fat fresh 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%

Full-fat fresh cottage cheese Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

0.23mg · 18% DV

Vitamin A

120µg · 13% DV

0.4mg · 8% DV

Minerals

Phosphorus

180mg · 26% DV

Sodium

364mg · 16% DV

Selenium

8µg · 15% DV

Iodine

16µg · 11% DV

How Nutritious Is Full-fat fresh cottage cheese?

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

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.

Full-fat fresh 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 Full-fat fresh 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 Full-fat fresh 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 Full-fat fresh 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 Full-fat fresh 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

Full-fat fresh cottage cheese Fat Profile

SATURATED

2.7g

MONOUNSATURATED

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 3:1

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

Compare Full-fat fresh cottage cheese

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Full-fat fresh cottage cheese vs Tzatziki38 kcal more per 100 g

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Full-fat fresh cottage cheese vs Cheddar Cheese304 kcal fewer per 100 g

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Full-fat fresh cottage cheese vs Tulum Cheese272 kcal fewer per 100 g

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Full-fat fresh cottage cheese vs Milk34 kcal more per 100 g

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Foods Similar to Full-fat fresh 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 Full-fat fresh cottage cheese

How long does full-fat fresh cottage cheese last after opening?

Keep it refrigerated in a clean, tightly closed container and use it within a few days of opening. Follow the use-by date, and discard it if it develops mould, an off smell, or an unusual watery appearance.

Can full-fat fresh cottage cheese be frozen?

Yes, but freezing often makes the curds grainier and releases liquid after thawing. Thawed cottage cheese works best in cooked dishes such as omelettes, bakes, pancakes, or sauces.

Does full-fat fresh cottage cheese curdle when cooked?

High heat and acidic ingredients can make it release liquid and become more grainy. Stir it in near the end of cooking and heat gently for a smoother result.

What goes well with full-fat fresh cottage cheese?

It pairs well with tomatoes, cucumber, herbs, and olive oil in savoury meals, or with fruit and nuts for a sweeter snack. Serving it with wholegrain bread or oats can make the meal more satisfying.

Is full-fat fresh cottage cheese better before or after a workout?

Its protein makes it a convenient option after exercise as part of a meal or snack. Before training, a smaller serving may feel more comfortable, especially for people who are sensitive to richer dairy foods.

Is it okay to eat full-fat fresh cottage cheese at night?

For most people, it can be a light, protein-containing evening snack. If you experience reflux, avoid a large serving close to bedtime.

How is full-fat fresh cottage cheese different from low-fat cottage cheese?

Full-fat versions generally have a creamier texture and a richer flavour because they retain more milk fat. Low-fat versions may taste lighter, so the best choice depends on the recipe and your preferences.

Can people with lactose intolerance eat full-fat fresh cottage cheese?

It still contains lactose, and tolerance varies widely between individuals. Someone with lactose intolerance may tolerate a small amount, but lactose-free dairy alternatives can be a more reliable option.

Is full-fat fresh cottage cheese safe during pregnancy?

Choose cottage cheese made from pasteurised milk and keep it properly chilled. Avoid products with unclear pasteurisation information or those that have been left unrefrigerated.

Is fresh cottage cheese always low in salt?

No. Salt content can vary considerably by brand and recipe, so it is worth checking the label if you are limiting sodium. Lower-salt and no-added-salt options may be available.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026