Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cottage Cheese Calories
High protein, low fat, source of calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
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 0.3 mg of B2 covers 22% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Cottage Cheese Nutrition Facts
Selected: ½ cup (medium) · 110 g
108
KCAL / 110G
Carbs
3.7g
· 1% DV
Protein
12.2g
· 24% DV
Fat
4.7g
· 6% 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 46% · Fat 40%
Cottage Cheese nutrition facts table · ½ cup (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.87 g | 9% |
| Trans fat | 0.01 g | |
| Sodium | 400 mg | 17% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 12.2 g | 24% |
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 ½ Cup of Cottage Cheese?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 110 g | 108 kcal |
| 1 g | 1 g | 1 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 0.25 cup (small) | 55 g | 54 kcal |
| 100 g | 100 g | 98 kcal |
| 1 piece (medium) | 100 g | 98 kcal |
| 1 serving (medium) | 125 g | 123 kcal |
| 1 pack (large) | 200 g | 196 kcal |
| 1 cup (large) | 220 g | 216 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 because it provides protein and calcium. It works well as part of a meal or snack, and its mild flavor makes it easy to pair with either sweet or savory ingredients.
How do you eat cottage cheese?
Cottage cheese can be eaten straight from the tub or added to meals. Try it with fruit and oats, spoon it onto toast, or mix it into a salad; taste it first, since some varieties are noticeably salty.
Can you make cottage cheese at home?
Yes, you can make cottage cheese at home by heating milk and curdling it with an acid such as vinegar or lemon juice. Drain the curds to your preferred consistency, then rinse and season them if the recipe calls for it.
What is the difference between cottage cheese and ricotta?
Cottage cheese has distinct, moist curds, while ricotta is usually smoother and finer. They are made differently, so ricotta works better when a recipe needs a creamy texture, whereas cottage cheese adds noticeable curds.
Can you cook with cottage cheese?
Yes, cottage cheese can be used in cooked dishes, including eggs, pasta, and baked recipes. Its curds may soften or break down with heat, so stir it in near the end if you want more texture.
Can cottage cheese replace ricotta in lasagna?
Yes, cottage cheese can replace ricotta in lasagna, though the filling will have a more noticeable curd texture. For a smoother layer, briefly blend or mash the cottage cheese before mixing it with the other filling ingredients.
Should you drain the liquid in cottage cheese?
No, you do not have to drain the liquid in cottage cheese. It helps keep the curds moist; drain some off only if you want a thicker consistency for a dip, filling, or toast topping.
How long does cottage cheese last after opening?
Keep opened cottage cheese refrigerated in a tightly closed container and follow the date and storage guidance on its package. Discard it if it develops mold, an unusual smell, or a change in appearance rather than tasting it to check.
Can you freeze cottage cheese?
Yes, cottage cheese can be frozen, but thawing usually makes its texture more watery or grainy. Use thawed cottage cheese in cooked dishes or baking, where the texture change is less noticeable, rather than serving it plain.
Can you eat cottage cheese before bed?
Yes, cottage cheese can be eaten before bed if it suits your appetite and digestion. Its mild taste makes it an easy late snack, but choose a portion that feels comfortable and avoid it if dairy tends to upset your stomach.
Cottage Cheese Vitamins & Minerals
Vitamins
B2
0.29mg · 22% DV
B12
0.41µg · 17% DV
Biotin
2.2µg · 7% DV
B5
0.33mg · 7% DV
Minerals
Phosphorus
132mg · 19% DV
Sodium
400mg · 17% DV
Selenium
8.8µg · 16% DV
Calcium
91mg · 9% DV
Potassium ⭐
114mg · 3% 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 108 calories in ½ cup (medium) (110 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?
Cottage Cheese is a fresh, unripened cheese made from milk curds, which are drained into soft, moist grains. Its mild, slightly milky flavour and lumpy texture work well at breakfast or as a quick snack. In many places, people spoon it onto toast, serve it with fruit, or add it to salads and baked dishes; it can be enjoyed either savoury or sweet.
It is notably protein-rich, with 11.1 g of protein per 100 g, and offers a simple base for a filling meal. Pair it with fresh vegetables and herbs for a lighter savoury option, or with fruit when you want something sweet.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cottage Cheese Fat Profile
SATURATED
1.87g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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.