Cottage Cheese Calories and Nutrition Facts
Cottage Cheese has 84 calories per 100 g, with 11 g protein, 4.3 g carbs and 2.3 g fat. Official USDA analytical record: Cheese, cottage, lowfat, 2% milkfat (FDC ID: 328841).
One standard serving of cottage cheese (1 cup (220 g)) contains 185 calories, 24.2g protein, 9.5g total carbs (9.5g net carbs), and 5.1g fat. Per 100 grams, it supplies 84 calories.
Energy density
0.84 kcal/g
low
Protein / 100 kcal
13.1 g
satiety per calorie
Net carbs / 100 g
4.3 g
carbs minus fibre
100 kcal portion
119 g
≈ 4.2 oz
- Sugars
- 9g
- Fibre
- 0g
- Saturated fat
- 2.9g
- Sodium
- 706mg
Cottage Cheese Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 100 g | 100 g | 84 kcal | 4.3 g | 4.3 g | 11 g | 2.3 g |
| 1 cup (220 g) | 220 g | 185 kcal | 9.5 g | 9.5 g | 24.2 g | 5.1 g |
Cheese, cottage, lowfat, 2% milkfat nutrition facts
The table below shows the complete nutritional profile for cheese, cottage, lowfat, 2% milkfat per 100 g (the laboratory analytical standard) and per 1 cup (220 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from protein, and it is high in protein (11 g per 100 g).
| Nutrient | Per 100 g | Per 1 cup (220 g) | % DV* |
|---|---|---|---|
| Calories | 84 kcal | 185 kcal | — |
| Protein | 11 g | 24.2 g | 22% |
| Carbohydrate | 4.3 g | 9.5 g | 2% |
| Fat | 2.3 g | 5.1 g | 3% |
| Sugars | 4.1 g | 9 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 1.3 g | 2.9 g | 7% |
| Sodium | 321 mg | 706 mg | 14% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Cottage Cheese calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.84 kcal per gram (low energy density), low energy density — generous portions stay modest in calories.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 24 kcal | 3.1 g | 1.2 g | 0.7 g |
| 100 g (3.5 oz) | 84 kcal | 11 g | 4.3 g | 2.3 g |
| 4 oz (113 g) | 95 kcal | 12.5 g | 4.9 g | 2.6 g |
| 8 oz / ½ lb (227 g) | 191 kcal | 24.9 g | 9.8 g | 5.2 g |
| 1 lb (454 g) | 381 kcal | 49.9 g | 19.5 g | 10.4 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 328841.
View raw USDA laboratory entry →How cottage cheese compares to other dairy & eggs
Against the 40 dairy & eggs in this database, cottage cheese ranks 12th lowest in calories and 24th highest in protein. The category averages 243 kcal per 100 g, so this one is 65% below it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🥛 Yogurt, plain, whole milk | 78 kcal | 3.8 g | 0.78 |
| 🥣 Yogurt, Greek, strawberry, nonfat | 83 kcal | 8.1 g | 0.83 |
| 🧀 Cheese, cottage, lowfat, 2% milkfat (this page) | 84 kcal | 11 g | 0.84 |
| 🥣 Yogurt, Greek, plain, whole milk | 94 kcal | 8.8 g | 0.94 |
| 🧀 Cottage cheese, full fat, large or small curd | 103 kcal | 11.6 g | 1.03 |
Portion planning with cottage cheese
- 100 calories comes to about 119 g (4.2 oz).
- 20 g of protein takes about 182 g, bringing 153 kcal with it — that is 13.1 g of protein per 100 calories.
- Macro split by calories: 21% carbs, 54% protein, 25% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 11 g per 100 g (≥ 20% DV)
- Low fat — 2.3 g per 100 g (≤ 3 g)
- Keto-friendly — 4.3 g net carbs per 100 g (≤ 5 g)
Track cottage cheese for free
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Cottage Cheese FAQ & Nutrition Questions
How many calories and carbs are in 1 cup (220 g) of cottage cheese?
One serving of 1 cup (220 g) provides 185 calories, 9.5 g total carbs, 24.2 g protein, and 5.1 g fat.
How many calories are in 100 g of cottage cheese?
Cottage Cheese contains 84 calories per 100 g, with 11 g protein, 4.3 g carbohydrate, and 2.3 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for cottage cheese?
The official USDA FoodData Central ID for "Cheese, cottage, lowfat, 2% milkfat" is FDC ID: 328841. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of cottage cheese?
By calories, cottage cheese is approximately 21% carbohydrates, 54% protein, and 25% fat.
How many calories are in an ounce of cottage cheese?
One ounce (28 g) of cottage cheese has 24 calories, with 3.1 g protein, 1.2 g carbs and 0.7 g fat. Four ounces (113 g) comes to 95 calories, and a full pound (454 g) to 381 calories.
How much cottage cheese is 100 calories?
About 119 g of cottage cheese supplies 100 calories, because it carries 0.84 kcal per gram (low energy density). Low energy density — generous portions stay modest in calories.
How much cottage cheese do I need for 20 g of protein?
Roughly 182 g of cottage cheese, which also brings 153 calories with it. That works out to 13.1 g of protein per 100 calories.
Is cottage cheese high or low in calories for a dairy & egg?
Cottage Cheese sits 65% below the dairy & eggs average of 243 kcal per 100 g, ranking 12th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.