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Light cottage cheese Calories
High-protein, low-fat fresh cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Light cottage cheese has 82 calories. It contains 3.4 g of carbs, 11.5 g of protein, 1.2 g of fat and 0 g of fiber. Its 159 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Light cottage cheese Nutrition Facts
Selected: 100 g
82
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
11.5g
· 23% DV
Fat
1.2g
· 2% 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 19% · Protein 65% · Fat 16%
Light cottage cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0.03 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 11.5 g | 23% |
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.
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How Many Calories in 1 Serving of Light cottage cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 82 kcal |
| 2 tablespoon (small) | 30 g | 25 kcal |
| 4 tablespoon (medium) | 60 g | 49 kcal |
| 100 g | 100 g | 82 kcal |
| ½ cup (half) | 110 g | 90 kcal |
| 1 piece (medium) | 150 g | 123 kcal |
| 1 serving (large) | 180 g | 148 kcal |
| 1 cup (whole) | 220 g | 180 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Light cottage cheese
How do you eat light cottage cheese?
Light cottage cheese can be eaten straight from the tub, with fruit, or on toast. For a savory snack, add black pepper, herbs, or chopped vegetables; for a smoother texture, stir it well or briefly blend it.
What does light cottage cheese taste like?
Light cottage cheese tastes mild, fresh, and slightly tangy, with soft curds and a creamy base. Its flavor varies with the brand and salt level, so taste it before adding salt to a recipe.
Can you cook with light cottage cheese?
Yes, you can cook with light cottage cheese, but it does not melt into stretchy strands. Stir it into eggs, pasta, or a baked filling near the end of cooking, since prolonged high heat can make the curds watery or grainy.
Can light cottage cheese replace ricotta?
Yes, light cottage cheese can replace ricotta in many fillings and baked dishes. Its curds are more distinct and its texture is looser, so drain it or blend it first when a smooth, firm filling is important.
Can you put light cottage cheese in a smoothie?
Yes, light cottage cheese blends into smoothies and adds a creamy texture. Blend it thoroughly with fruit and a little liquid; adding the liquid gradually helps you control the thickness and avoid an overly curdy result.
How long does light cottage cheese last after opening?
Light cottage cheese should stay refrigerated after opening and be eaten within the period stated on its package. Keep it covered, use a clean spoon, and discard it if you notice mold, an unusual smell, or a changed appearance.
Can light cottage cheese be frozen?
Yes, light cottage cheese can be frozen, but thawing often makes its curds watery and grainier. Freeze it only if you plan to use it in cooked dishes; thaw it in the refrigerator and stir or drain it before cooking.
Is light cottage cheese good on baked potatoes?
Yes, light cottage cheese works well on a baked potato as a cool, creamy topping. Add chives, black pepper, or salsa, and spoon it on after baking rather than heating it for a long time.
Can light cottage cheese be used in cheesecake?
Yes, light cottage cheese can be used in cheesecake, though its curds need blending for a smooth filling. Drain excess liquid first and expect a lighter, less rich texture than a cheesecake made with cream cheese.
Is light cottage cheese suitable for people with lactose intolerance?
Not necessarily; light cottage cheese can contain lactose because it is made from milk. If lactose causes you symptoms, choose a product specifically labeled lactose-free or ask a healthcare professional if you are unsure what you tolerate.
Light cottage cheese Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.22mg · 17% DV
Biotin
2.4µg · 8% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
159mg · 23% DV
Selenium
9.5µg · 17% DV
Sodium
360mg · 16% DV
Calcium
83mg · 8% DV
Potassium ⭐
104mg · 3% DV
Light cottage cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light cottage cheese
To burn the 82 calories in 100 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 Light cottage cheese?
Light cottage cheese is a fresh cheese made from drained milk curds. It is not aged: the small, soft curds stay moist and have a mild, slightly tangy taste. In North America it is often eaten at breakfast or as a snack, served plain or with fruit; it also works well on toast, in salads, or alongside vegetables. Its gentle flavour makes it easy to add to both savoury and sweet dishes.
It is a high-protein, low-fat choice, with 11.5 g of protein per 100 g. Pair it with fresh fruit for a simple snack, or add herbs and chopped vegetables for a savoury meal. If you want to keep a dish light, use it in place of richer creamy toppings.
How Nutritious Is Light 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 Light cottage cheese Processed?
NOVA 3
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 Light cottage cheese Contain Allergens?
Contains these allergens:
Which Diets Is Light 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
Light cottage cheese Fat Profile
SATURATED
0.7g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.