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Cottage cheese Calories
Cottage cheese
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 0.8 µg of B12 covers 32% 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.
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How Many Calories in ½ Cup of Cottage cheese?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 110 g | 108 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 0.25 cup (small) | 55 g | 54 kcal |
| 100 g | 100 g | 98 kcal |
| 1 serving (medium) | 100 g | 98 kcal |
| 1 piece (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 food, particularly because it provides protein alongside dairy nutrients. Choose a version that suits your taste and use it with fruit, vegetables, or whole-grain foods rather than relying on it as a complete meal.
How do you eat cottage cheese?
Cottage cheese works both as a savory topping and as a snack. Spoon it onto toast or baked potatoes, mix it with herbs for a dip, or pair it with fruit; its mild flavor also makes it easy to add to eggs and pasta.
How is cottage cheese made?
Cottage cheese is made by curdling milk, cutting the curds, and draining off much of the whey. The curds are then rinsed and often mixed with a little milk or cream, which gives cottage cheese its soft, moist texture.
Can you use cottage cheese instead of ricotta?
Yes, cottage cheese can replace ricotta in many baked dishes, including lasagna and stuffed pasta. Drain or briefly blend it first for a smoother, less watery filling; the result will still have a slightly more curdy texture than ricotta.
Can you freeze cottage cheese?
Yes, cottage cheese can be frozen, but thawing often makes it grainier and more watery. Freeze it in an airtight container, thaw it in the refrigerator, and use it in cooked dishes such as casseroles or baked pasta rather than as a fresh topping.
How long does cottage cheese last after opening?
Opened cottage cheese generally keeps for about 5–7 days in the refrigerator when tightly covered and handled with a clean spoon. Follow any shorter storage instruction on the package, and discard it if it develops an off smell or visible mold.
Why is there liquid on top of cottage cheese?
The liquid on cottage cheese is usually whey that has separated from the curds, which can happen during storage. Stir it back in or drain it for a thicker texture; discard the cheese if the liquid comes with an off smell or other signs of spoilage.
Does cottage cheese contain lactose?
Yes, cottage cheese can contain lactose because it is made from milk. The amount varies by product and production method, so people with lactose intolerance may prefer a lactose-free version or try a small serving to assess their tolerance.
Is cottage cheese good for weight loss?
Cottage cheese can fit into a weight-loss eating plan because its protein may help you feel satisfied. It does not cause weight loss on its own, so pair it with filling foods such as vegetables or fruit and consider the portions of your whole meal.
Can you eat cottage cheese before bed?
Yes, cottage cheese is fine to eat before bed if it suits you. Its protein makes it a practical evening snack, but a large serving close to bedtime may feel uncomfortable for some people.
Cottage cheese Vitamins & Minerals
Vitamins
B12
0.77µg · 32% DV
B2
0.19mg · 15% DV
Biotin
3.3µg · 11% DV
B5
0.44mg · 9% DV
Minerals
Phosphorus
175mg · 25% DV
Sodium
400mg · 17% DV
Selenium
9.13µg · 17% DV
Iodine
20µg · 13% 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?
Sütlü lor peyniri is a soft, mild Turkish lor cheese, traditionally made from the whey left after cheesemaking; this creamier style may also include milk. Its fresh, gently milky flavour and moist, crumbly texture make it easy to spoon onto bread or pair with tomatoes and herbs. In Turkey, it is a familiar breakfast food and is also used as a filling for börek and gözleme; elsewhere, try it on toast or stirred into savoury dishes.
It offers protein without being especially rich in fat: 100 g provides 11.1 g of protein. For a simple, lighter meal, serve it with fresh vegetables or mix in herbs rather than relying on salty accompaniments.
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
— Not suitable
Low FODMAP
— Not suitable
Cottage cheese Fat Profile
SATURATED
1.87g
MONOUNSATURATED
1.21g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.