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Low-fat cottage cheese appears as small, irregular white curds with a lightly creamy, moist sheen, loosely piled in a bowl.
●Low GI

Low-fat cottage cheese Calories

High protein, low fat, calcium source

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

80kcal

GI

30low

POTASSIUM · 100 G

110mg

FIBER · 100 G

0g

Quick answer

½ cup (medium) of Low-fat cottage cheese (110 g) has 88 calories. That works out to 80 calories per 100 g. It contains 3.7 g of carbs, 12.1 g of protein, 1.3 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Low-fat cottage cheese Nutrition Facts

Selected: ½ cup (medium) · 110 g

88

KCAL / 110G

Carbs

3.7g

· 1% DV

Protein

12.1g

· 24% DV

Fat

1.3g

· 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 20% · Protein 65% · Fat 15%

Low-fat cottage cheese nutrition facts table · ½ cup (medium) (110 g)

NutrientAmount% DV
Calories88 kcal
Total fat1.3 g2%
Saturated fat0.88 g4%
Trans fat0 g
Sodium385 mg17%
Total carbohydrate3.7 g1%
Fiber0 g0%
Protein12.1 g24%

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 ½ Cup of Low-fat cottage cheese?

ServingAmountCalories
½ cup (medium)110 g88 kcal
2 tablespoon (small)30 g24 kcal
1 slice (thin)40 g32 kcal
0.25 cup (small)55 g44 kcal
100 g100 g80 kcal
1 piece (medium)100 g80 kcal
1 serving (large)150 g120 kcal
1 pack (large)200 g160 kcal
1 cup (large)220 g176 kcal

Calculated from 80 calories per 100 g.

Frequently Asked Questions About Low-fat cottage cheese

Is lor the same as cottage cheese?

No. Lor is a Turkish fresh whey cheese, usually made by heating whey until curds form, while cottage cheese is made from curds in a different process. The names are sometimes used loosely in translations, but their texture and taste can differ.

Can lor replace ricotta in a recipe?

Yes, lor can replace ricotta in many savory fillings, including pasta and baked dishes. It is often crumblier and less creamy, so mash or blend it for a smoother result; draining it first helps prevent a watery filling.

How do you use lor in Turkish börek?

Lor makes a light, crumbly filling for Turkish börek. Mix it with herbs such as parsley and, if desired, egg; drain it first if it is wet. You can also combine it with another cheese for a richer, saltier filling.

How long does lor last after opening?

Keep opened lor refrigerated in a tightly sealed container and follow the package’s storage instructions. Use a clean utensil each time, and discard it if you notice mold, an unusual smell, or a change in color or texture.

Can you freeze lor?

Yes, lor can be frozen, though thawing may make it drier or more crumbly. Freeze it in an airtight container and thaw it in the refrigerator; the changed texture is less noticeable in börek, omelets, and cooked dishes.

Why does lor turn watery or dry when cooked?

Lor can release water or become dry depending on its moisture content and how long it cooks. Drain wet lor before using it in a filling, and add it near the end of cooking when you want to preserve a softer texture.

Can lor be used in desserts?

Yes, lor works in desserts such as Turkish lor sweets and cheese-filled pastries. Its curds give a crumbly texture; mash or blend the cheese if a smoother filling is needed, and drain it first if it seems watery.

Is lor salty?

Lor may be unsalted, lightly salted, or saltier depending on how it was made and sold. Taste it before adding salt to a recipe, especially for börek or other fillings where the pastry or accompanying cheese may already be salty.

Does lor contain lactose?

Lor may contain lactose because it is a dairy cheese, and the amount varies with how it is produced. People with lactose intolerance may not tolerate every lor product; choose a lactose-free option if needed.

Is lor a good breakfast food?

Yes, lor can be a convenient breakfast food, served on toast or with vegetables, herbs, and eggs. Its mild taste works in both savory and lightly sweet combinations, so it can be adapted to different breakfast styles.

Low-fat cottage cheese Vitamins & Minerals

Vitamins

B12

0.77µg · 32% DV

B2

0.24mg · 18% DV

B5

0.55mg · 11% DV

Biotin

2.2µg · 7% DV

Minerals

Phosphorus

143mg · 20% DV

Sodium

385mg · 17% DV

Selenium

8.8µg · 16% DV

Calcium

99mg · 10% DV

Potassium ⭐

121mg · 4% DV

Low-fat cottage cheese Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

1.1
Low

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

How to Burn Off Low-fat cottage cheese

To burn the 88 calories in ½ cup (medium) (110 g):

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Low-fat cottage cheese?

Lor peyniri is a fresh Turkish cheese made by heating the whey left over from cheesemaking. It has a mild, milky flavour and a soft, crumbly texture; the low-fat version keeps that character while containing little fat.

In Turkey, it is commonly served at breakfast, with bread, tomatoes, cucumber and herbs, and used as a filling for börek and other pastries. You can also pair it with honey or jam for a sweet snack. A protein-rich choice, it works well in a light meal or as a filling addition to salads. For a simple, fresh serving, mix it with chopped herbs and serve alongside vegetables.

How Nutritious Is Low-fat cottage cheese?

Nutrient density

High

70/ 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

49/ 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.

Is Low-fat 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 Low-fat 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 Low-fat 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

Low-fat cottage cheese Fat Profile

SATURATED

0.88g

MONOUNSATURATED

0.22g

POLYUNSATURATED

0.11g

⚖️

Omega 6:3 ratio 1.5:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.