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●Low GI

Cottage cheese Calories

Low-fat, high-protein, fresh and mildly salty cheese

CALORIES

98kcal

27low

POTASSIUM

120mg

FIBER

Cottage cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 14%

Protein

11.5g

· 47%

Fat

4.3g

· 39%

Fiber

Cottage cheese Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

0.19mg · 15% DV

Biotin

2.5µg · 8% DV

0.3mg · 6% DV

Minerals

Phosphorus

110mg · 16% DV

Sodium

350mg · 15% DV

Selenium

7µg · 13% DV

Calcium

90mg · 9% DV

Cottage cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

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

— 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

2.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 3:1

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

Foods Similar to Cottage cheese

🥣

Sek Protein Quark

67 kcal

🥛

3% fat milk

61 kcal

🧀

Semi-hard cheese

356 kcal

🧀

High-protein Kashar cheese

320 kcal

🥣

Fruit quark yogurt

68 kcal

🥛

1% milk

42 kcal

🧀

Grilled halloumi

321 kcal

🥛

Drinkable quark

72 kcal

Cottage cheese — Frequently Asked Questions

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

Per 100 grams, cottage cheese provides 98 calories and 11.5 g of protein. It also contains 3.4 g carbs and 4.3 g fat.

Is cottage cheese good for low-glycemic or diet-friendly eating?

Cottage cheese has a glycemic index of 27, which is considered low. It fits omnivore, vegetarian, Mediterranean, and flexitarian diets, and it is minimally processed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.