Full fat Cottage cheese Calories and Nutrition Facts
Full fat Cottage cheese has 103 calories per 100 g, with 11.6 g protein, 4.6 g carbs and 4.2 g fat. Official USDA analytical record: Cottage cheese, full fat, large or small curd (FDC ID: 2346384).
A 100g serving of full fat cottage cheese contains 103 calories, 11.6g protein, 4.6g total carbs (4.6g net carbs), and 4.2g fat.
Energy density
1.03 kcal/g
low
Protein / 100 kcal
11.3 g
satiety per calorie
Net carbs / 100 g
4.6 g
carbs minus fibre
100 kcal portion
97 g
≈ 3.4 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 2.6g
- Sodium
- 350mg
Cottage cheese, full fat, large or small curd nutrition facts
The table below shows the complete nutritional profile for cottage cheese, full fat, large or small curd per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from protein, and it is high in protein (11.6 g per 100 g).
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 103 kcal | — |
| Protein | 11.6 g | 23% |
| Carbohydrate | 4.6 g | 2% |
| Fat | 4.2 g | 5% |
| Sugars | 0 g | — |
| Fibre | 0 g | 0% |
| Saturated fat | 2.6 g | 13% |
| Sodium | 350 mg | 15% |
*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.
Full fat 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 1.03 kcal per gram (low energy density), low energy density — generous portions stay modest in calories.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 29 kcal | 3.3 g | 1.3 g | 1.2 g |
| 100 g (3.5 oz) | 103 kcal | 11.6 g | 4.6 g | 4.2 g |
| 4 oz (113 g) | 117 kcal | 13.2 g | 5.2 g | 4.8 g |
| 8 oz / ½ lb (227 g) | 234 kcal | 26.3 g | 10.4 g | 9.5 g |
| 1 lb (454 g) | 467 kcal | 52.6 g | 20.9 g | 19.1 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2346384.
View raw USDA laboratory entry →How full fat cottage cheese compares to other dairy & eggs
Against the 40 dairy & eggs in this database, full fat cottage cheese ranks 14th lowest in calories and 23rd highest in protein. The category averages 243 kcal per 100 g, so this one is 58% 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 |
|---|---|---|---|
| 🧀 Cheese, cottage, lowfat, 2% milkfat | 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 (this page) | 103 kcal | 11.6 g | 1.03 |
| 🥚 Eggs, Grade A, Large, egg whole | 148 kcal | 12.4 g | 1.48 |
| 🥚 Egg, whole, raw, frozen, pasteurized | 150 kcal | 12.3 g | 1.5 |
Portion planning with full fat cottage cheese
- 100 calories comes to about 97 g (3.4 oz).
- 20 g of protein takes about 172 g, bringing 177 kcal with it — that is 11.3 g of protein per 100 calories.
- Macro split by calories: 18% carbs, 45% protein, 37% 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 — 11.6 g per 100 g (≥ 20% DV)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 4.6 g net carbs per 100 g (≤ 5 g)
Track full fat cottage cheese for free
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Full fat Cottage cheese FAQ & Nutrition Questions
How many calories and carbs are in 100 g of full fat cottage cheese?
One serving of 100 g provides 103 calories, 4.6 g total carbs, 11.6 g protein, and 4.2 g fat.
How many calories are in 100 g of full fat cottage cheese?
Full fat Cottage cheese contains 103 calories per 100 g, with 11.6 g protein, 4.6 g carbohydrate, and 4.2 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for full fat cottage cheese?
The official USDA FoodData Central ID for "Cottage cheese, full fat, large or small curd" is FDC ID: 2346384. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of full fat cottage cheese?
By calories, full fat cottage cheese is approximately 18% carbohydrates, 45% protein, and 37% fat.
How many calories are in an ounce of full fat cottage cheese?
One ounce (28 g) of full fat cottage cheese has 29 calories, with 3.3 g protein, 1.3 g carbs and 1.2 g fat. Four ounces (113 g) comes to 117 calories, and a full pound (454 g) to 467 calories.
How much full fat cottage cheese is 100 calories?
About 97 g of full fat cottage cheese supplies 100 calories, because it carries 1.03 kcal per gram (low energy density). Low energy density — generous portions stay modest in calories.
How much full fat cottage cheese do I need for 20 g of protein?
Roughly 172 g of full fat cottage cheese, which also brings 177 calories with it. That works out to 11.3 g of protein per 100 calories.
Is full fat cottage cheese high or low in calories for a dairy & egg?
Full fat Cottage cheese sits 58% below the dairy & eggs average of 243 kcal per 100 g, ranking 14th 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.