Dairy and eggs
Cottage cheese calories and nutrition
½ cup of cottage cheese (112.5 g) has 110 calories, with 13 g of protein, 3.8 g of carbs and 4.8 g of fat. That is 98 calories per 100 g.
Regular (4% milkfat). Data: USDA FoodData Central, “Cheese, cottage, creamed, large or small curd”.
Serving size
½ cup · 112.5 g
110 calories
- Protein
- 13 g46% of calories · 25% DV
- Carbs
- 3.8 g14% of calories · 1% DV
- Fat
- 4.8 g40% of calories · 6% DV
- Fiber
- 0 g
- Sugars
- 3.0 g
- Saturated fat
- 1.9 g
- Sodium
- 354 mg
Calories in cottage cheese by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ cup112.5 g | 110 | 13 g | 3.8 g | 4.8 g |
| 1 cup, small curd225 g | 221 | 25 g | 7.6 g | 9.7 g |
| 1 cup, large curd210 g | 206 | 23 g | 7.1 g | 9.0 g |
| 4 oz113 g | 111 | 13 g | 3.8 g | 4.9 g |
| 100 g100 g | 98 | 11 g | 3.4 g | 4.3 g |
Serving weights are USDA’s household measures for this food.
Cottage cheese nutrition facts
Per 100 g, 98 calories: 46% from protein, 14% from carbs and 40% from fat.
| Nutrient | Per 100 g | Per serving½ cup · 112.5 g | % Daily Value |
|---|---|---|---|
| Calories | 98 | 110 | – |
| Total fat | 4.3 g | 4.8 g | 6% |
| Saturated fat | 1.7 g | 1.9 g | 10% |
| Cholesterol | 17 mg | 19 mg | 6% |
| Sodium | 315 mg | 354 mg | 15% |
| Total carbohydrate | 3.4 g | 3.8 g | 1% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 2.7 g | 3.0 g | – |
| Protein | 11 g | 13 g | 25% |
| Vitamin D | 0.1 µg | 0.1 µg | 1% |
| Calcium | 83 mg | 93 mg | 7% |
| Iron | 0.1 mg | 0.1 mg | 0% |
| Potassium | 104 mg | 117 mg | 2% |
| Vitamin A | 37 µg | 42 µg | 5% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (½ cup), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
Calories by type
| Type | Per serving½ cup · 112.5 g | Per 100 g | Proteinper serving | Fatper serving |
|---|---|---|---|---|
| Regular (4% milkfat) | 110 | 98 | 13 g | 4.8 g |
| Low-fat (2% milkfat) | 91 | 81 | 12 g | 2.6 g |
| Low-fat (1% milkfat) | 81 | 72 | 14 g | 1.1 g |
| Nonfat (dry curd) | 81 | 72 | 12 g | 0.3 g |
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So ½ cup of cottage cheese (110 calories) takes about 35 minutes of walking, roughly 4,000 steps.
Compare with similar foods
Cottage cheese questions
Which cottage cheese has the fewest calories?
Nonfat cottage cheese (81 calories per ½ cup) and 1% (81) have the fewest. Low-fat 2% has 91 and regular 4% has 110.
How much protein is in ½ cup of cottage cheese?
½ cup of cottage cheese (112.5 g) has 13 g of protein, 25% of the 50 g Daily Value. That is 11 g per 100 g.
How many calories are in a cup of cottage cheese?
A cup of small-curd cottage cheese (225 g) has 221 calories: 9.7 g fat, 7.6 g carbs and 25 g protein.
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- U.S. Department of Agriculture, FoodData Central: Cheese, cottage, creamed, large or small curd (FDC ID 172179, SR Legacy, published 2019-04-01).
- U.S. Department of Agriculture, FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182, SR Legacy, published 2019-04-01).
- U.S. Department of Agriculture, FoodData Central: Cheese, cottage, lowfat, 1% milkfat (FDC ID 173417, SR Legacy, published 2019-04-01).
- U.S. Department of Agriculture, FoodData Central: Cheese, cottage, nonfat, uncreamed, dry, large or small curd (FDC ID 172181, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated