Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cottage cheese Calories
Low-fat, high-protein, fresh and mildly salty cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cottage cheese (210 g) has 206 calories. That works out to 98 calories per 100 g. It contains 7.1 g of carbs, 24.2 g of protein, 9 g of fat and 0 g of fiber. Its 1.5 µg of B12 covers 61% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Cottage cheese Nutrition Facts
Selected: 1 cup (medium) · 210 g
206
KCAL / 210G
Carbs
7.1g
· 3% DV
Protein
24.2g
· 48% DV
Fat
9g
· 12% 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 47% · Fat 39%
Cottage cheese nutrition facts table · 1 cup (medium) (210 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 206 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 5.67 g | 28% |
| Trans fat | 0.04 g | |
| Sodium | 735 mg | 32% |
| Total carbohydrate | 7.1 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 24.2 g | 48% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Cottage cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 210 g | 206 kcal |
| 1 tablespoon (extra small) | 15 g | 15 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 1 piece (small) | 50 g | 49 kcal |
| 100 g | 100 g | 98 kcal |
| 1 serving (medium) | 100 g | 98 kcal |
| ½ cup (small) | 105 g | 103 kcal |
| 1 pack (medium) | 150 g | 147 kcal |
| 1 cup (large) | 250 g | 245 kcal |
| 1 pack (large) | 250 g | 245 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Cottage cheese
Is cottage cheese good for you?
Yes, cottage cheese can be a nutritious choice, especially as a protein-rich addition to a meal or snack. Its mild flavor works well with fruit, vegetables, or whole-grain toast; choose a less salty version if you are watching your sodium intake.
How do you eat cottage cheese?
Cottage cheese can be eaten straight from the tub or paired with sweet or savory toppings. Try it with fruit and nuts, spoon it onto toast with tomatoes, or mix it into eggs; its soft curds make it easy to use without cooking.
Can you freeze cottage cheese?
Yes, you can freeze cottage cheese, but thawing often makes it watery or grainy. Freeze it in an airtight container and thaw it in the refrigerator, then use it in cooked dishes such as casseroles, pancakes, or baked pasta rather than serving it plain.
How long does cottage cheese last after opening?
Opened cottage cheese should stay refrigerated in a tightly closed container and be used according to the package guidance. Keep it out of the fridge only briefly while serving, and discard it if it develops mold, an unusual smell, or a changed texture.
Can you cook with cottage cheese?
Yes, cottage cheese works in cooked dishes, but its curds do not melt into a smooth, stretchy cheese. Blend it first for a smoother filling or sauce, or use the curds as they are in lasagna, pancakes, scrambled eggs, and baked casseroles.
What is the difference between cottage cheese and ricotta?
Cottage cheese has distinct, moist curds, while ricotta is usually finer, creamier, and less curdy. They can sometimes substitute for one another in fillings, but cottage cheese may need draining or blending to get closer to ricotta’s texture.
Why is cottage cheese watery?
A little liquid on cottage cheese is usually whey separating from the curds, not a sign that it has gone bad. Stir it in or drain it, depending on the texture you want; discard the cheese if it also smells off or shows mold.
Is cottage cheese good for weight loss?
Cottage cheese can fit into a weight-loss eating plan because its protein may help a meal feel more satisfying. Pair it with fruit or vegetables for a filling snack; it does not cause weight loss on its own.
Can cottage cheese be used instead of cream cheese?
Yes, cottage cheese can replace cream cheese in some recipes, but it is less smooth and often less rich. Blend it until creamy for dips, spreads, or fillings; for baking, the difference in moisture and texture may affect the result.
Can dogs eat cottage cheese?
Most dogs can have a small amount of plain cottage cheese as an occasional treat, but some dogs do not tolerate dairy well. Avoid flavored or heavily salted varieties, and stop offering it if it causes digestive upset.
Cottage cheese Vitamins & Minerals
Vitamins
B12
1.47µg · 61% DV
B2
0.4mg · 31% DV
Biotin
5.25µg · 18% DV
B5
0.63mg · 13% DV
Minerals
Phosphorus
231mg · 33% DV
Sodium
735mg · 32% DV
Selenium
15µg · 27% DV
Calcium
189mg · 19% DV
Potassium ⭐
252mg · 7% 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 206 calories in 1 cup (medium) (210 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, a fresh Turkish whey cheese, is made by collecting and draining the curds left over from cheesemaking. Its moisture and texture vary: it can be soft and moist or quite crumbly, with a mild flavour that is sometimes lightly salty. It is distinct from the curds commonly sold as cottage cheese.
In Turkey, lor peyniri is eaten at breakfast with bread, tomatoes and herbs, and is a familiar filling for börek and gözleme. It is a protein-rich choice that is often relatively lean compared with aged cheeses. Use it in savoury pastries, or pair it with fruit and a little honey for a simple snack; if your lor is salty, taste it before adding more salt to a dish.
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
— Not 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
5.67g
MONOUNSATURATED
2.31g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
Compare Cottage cheese
Foods Similar to Cottage cheese
Have another question about Cottage cheese?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.