How many calories are in cottage cheese?

One cup of low-fat cottage cheese has 185 calories (220g). Per 100g, cottage cheese is just 84 calories. Half a cup has 92 calories. Full-fat cottage cheese runs closer to 98 calories per 100g.

Is cottage cheese good for weight loss?

Cottage cheese is excellent for weight loss. At just 84 cal/100g with 11g protein, it's one of the highest protein-to-calorie ratio foods. The protein keeps you full, and it's very low in fat (2.3g/100g for low-fat).

What nutrients are in cottage cheese?

Cottage cheese provides 11g protein, 4.3g carbs, 2.3g fat, and 0g fiber per 100g. It's rich in calcium (103mg, 10% daily value) and contains vitamin A (69mcg). The protein is high-quality casein, ideal for muscle building.

Is cottage cheese keto-friendly?

Yes, cottage cheese is keto-friendly with only 4.3g net carbs per 100g. A half-cup serving has just 4.7g carbs. Choose full-fat cottage cheese for keto, it has more fat for satiety and similar low carbs.

Is cottage cheese good for building muscle?

Cottage cheese is excellent for muscle building with 11g protein per 100g. It's rich in casein, a slow-digesting protein that provides sustained amino acid release. Many bodybuilders eat it before bed for overnight muscle recovery.

Low-fat vs full-fat cottage cheese: which is better?

For weight loss, low-fat (84 cal/100g) saves calories. For keto or satiety, full-fat (98 cal/100g) is better. Protein is similar in both. Full-fat may keep you fuller longer due to fat content.

How much sodium is in cottage cheese?

Cottage cheese has 321mg sodium per 100g (14% daily value). One cup has about 706mg. This is relatively high, watch intake if monitoring sodium. Some brands offer low-sodium versions with 50-60% less salt.

Can lactose intolerant people eat cottage cheese?

Cottage cheese contains lactose (about 3g per 100g) and may cause issues for lactose intolerant people. Some tolerate small portions. Lactose-free cottage cheese is available and has the same nutrition without digestive issues.

What can I eat with cottage cheese?

Sweet options: berries, peaches, honey, cinnamon, granola. Savory options: tomatoes, cucumber, black pepper, everything bagel seasoning. Use it in smoothies, as a mayo substitute, or on toast for high-protein meals.

How long does cottage cheese last?

Unopened cottage cheese lasts 1-2 weeks past the sell-by date in the fridge. Once opened, use within 5-7 days. Don't freeze, it becomes watery and grainy. Store at 40°F or below.

All Foods

Calories in Cottage Cheese

USDA Verified · FDC 328841 · Jan 2026

84 calories

per 100g (100g)

11g

Protein

4.3g

Carbs

2.3g

Fat

Fiber

Per 100g raw

Log Cottage Cheese in one photo

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