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Cottage Cheese Nutrition Facts: Is Cottage Cheese Good for You?
Creamed cottage cheese is a source of several nutrients. It is high in protein, providing about 11 grams per 100-gram serving, and is a good source of phosphorus, selenium, and certain B vitamins. It is relatively low in calories and carbohydrates, with 98 calories and about 3 grams of carbs per 100 grams. However, it also contains a notable amount of sodium, so portion size is a key consideration depending on your overall dietary needs.
Per 100 g · Cheese, cottage, creamed, large or small curd
What stands out in cottage cheese
- High in protein. A 100-gram portion of creamed cottage cheese provides 11.1 grams of protein. This amount supplies 22% of the Daily Value (DV) for protein.
- Good source of minerals. This food is a good source of phosphorus and selenium, supplying 13% and 18% of the DV per 100 grams, respectively.
- Good source of B vitamins. Creamed cottage cheese is a good source of riboflavin (B2) and vitamin B12. A 100-gram serving contains 13% of the DV for riboflavin and 18% of the DV for vitamin B12.
- Low in carbohydrates. Each 100-gram serving contains 3.4 grams of total carbohydrates and 2.7 grams of total sugars. It has no dietary fiber.
What to keep in mind
- This type of cottage cheese contains 315 mg of sodium per 100 grams, which is 14% of the Daily Value.
- It also provides 1.7 grams of saturated fat, or 9% of the Daily Value, in a 100-gram serving.
Cottage Cheese nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 98 kcal | – |
| Protein | 11.1 g | 22% |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.7 g | 9% |
| Monounsaturated fat | 0.78 g | – |
| Polyunsaturated fat | 0.12 g | – |
| Cholesterol | 17 mg | 6% |
| Carbohydrate | 3.4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 2.7 g | – |
| Water | 79.8 g | – |
| Sodium | 315 mg | 14% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 104 mg | 2% |
| Calcium | 83 mg | 6% |
| Iron | 0.07 mg | 0% |
| Magnesium | 8 mg | 2% |
| Phosphorus | 159 mg | 13% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.03 mg | 3% |
| Manganese | 0 mg | 0% |
| Selenium | 9.7 mcg | 18% |
| Vitamin A (RAE) | 37 mcg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 mcg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.16 mg | 13% |
| Niacin (B3) | 0.1 mg | 1% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate (DFE) | 12 mcg | 3% |
| Vitamin B12 | 0.43 mcg | 18% |
| Choline | 18.4 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Cottage Cheese by portion
The nutrition information changes with the serving size. A 4-ounce (113 g) serving contains 111 calories and 12.5 grams of protein. A larger portion, such as one cup of small curd cottage cheese (225 g), provides 220 calories and 25 grams of protein. This larger serving also has 9.7 grams of total fat and 6.1 grams of sugars. Always check the label for the specific nutrition facts for your chosen portion size.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 4 oz | 113 g | 111 | 12.5 g | 3.8 g | 0 g | 4.9 g |
| 1 cup, large curd (not packed) | 210 g | 206 | 23.3 g | 7.1 g | 0 g | 9 g |
| 1 cup, small curd (not packed) | 225 g | 220 | 25 g | 7.6 g | 0 g | 9.7 g |
How cottage cheese compares with other dairy, egg and plant-milk foods
Among 15 dairy, egg and plant-milk foods, creamed cottage cheese ranks 5th for protein content and 4th for sodium. Per 100 grams, it has a similar amount of protein (11.1 g) to Greek yogurt (10.2 g) and eggs (12.6 g), but more than double the protein of plain yogurt or whole milk. It has more calories (98 kcal) than Greek yogurt, plain yogurt, and whole milk, which all have about 60 kcal. It is lower in fat than eggs (9.5 g) but higher in fat than Greek yogurt (0.39 g). Its calcium content ranks 10th out of the 15 foods in its group.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Cottage Cheese | 98 | 11.1 g | 3.4 g | 0 g | 4.3 g |
| Greek Yogurt | 59 | 10.2 g | 3.6 g | 0 g | 0.39 g |
| Plain Yogurt | 61 | 3.5 g | 4.7 g | 0 g | 3.2 g |
| Whole Milk | 61 | 3.1 g | 4.8 g | 0 g | 3.2 g |
| Eggs | 143 | 12.6 g | 0.72 g | 0 g | 9.5 g |
Quick answers
How much protein is in a cup of cottage cheese?
A cup of large curd cottage cheese (210 g) has 23.3 grams of protein. A cup of small curd cottage cheese (225 g) has 25 grams of protein.
Is cottage cheese low in carbs and sugar?
Per 100 grams, creamed cottage cheese has 3.4 grams of carbohydrates, of which 2.7 grams are sugars. A one-cup serving of small curd has 7.6 grams of carbs and 6.1 grams of sugar. It contains zero dietary fiber.
How many calories are in a serving of cottage cheese?
A 4-ounce serving of creamed cottage cheese has 111 calories. A one-cup serving has between 206 and 220 calories, depending on whether it is large or small curd.
When to talk to a doctor or dietitian
- Cottage Cheese contains milk, one of the major food allergens in the US. If you have a known or suspected milk allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cottage cheese fits your situation.
Last updated October 21, 2026