Calories in Cottage Cheese
Low-fat cottage cheese contains 72 kcal and 12g of protein per 100g — one of the highest protein-per-calorie ratios in everyday foods.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1/2 cup low-fat cottage cheese (~113g) | 81 | 4.1 | 14 | 1.1 | — |
| 1 cup low-fat cottage cheese (~226g) | 163 | 8 | 28 | 2.3 | — |
| 100g low-fat cottage cheese | 72 | 2.7 | 12 | 1 | — |
| 100g full-fat cottage cheese | 98 | 3.4 | 11 | 4.3 | — |
| 1 cup full-fat cottage cheese (~225g) | 220 | 7.6 | 25 | 9.7 | — |
About these numbers
Cottage cheese is one of the most underappreciated cut-phase foods. At 72 kcal per 100g with 12g of protein, the protein density (16.7g per 100 kcal) rivals chicken breast and beats most other dairy. Per cup, it delivers 28g of protein — meeting the 25-40g per-meal MPS threshold (Phillips 2009).
The casein protein in cottage cheese is slowly digested, producing 6-8 hours of sustained amino acid availability — the 2020 Allerton study showed pre-bed cottage cheese produced similar overnight muscle protein synthesis to whey protein supplementation. For both cut-phase muscle preservation and bulk-phase muscle gain, cottage cheese is functionally superior to many more expensive protein options.
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Frequently asked questions
- How many calories in cottage cheese?
- Low-fat (1% fat): 72 kcal per 100g; 163 kcal per cup (226g). Full-fat (4% fat): 98 kcal per 100g; 220 kcal per cup. Per cup, low-fat delivers 28g of protein at just 163 kcal — among the most efficient protein-per-calorie ratios available.
- Is cottage cheese good for weight loss?
- Excellent. Protein density (16.7g per 100 kcal for low-fat) is rivalled only by chicken breast. Pre-bed cottage cheese supports muscle preservation during cuts. The casein protein produces sustained satiety. For practical cut-phase eating: 1/2 to 1 cup per day, mixed with berries or vegetables, is a meaningful protein contribution at minimal calorie cost.
- Cottage cheese vs Greek yoghurt for protein?
- Similar protein density. Greek yoghurt: 10g protein per 100g at 59 kcal (17g per 100 kcal). Cottage cheese: 12g per 100g at 72 kcal (16.7g per 100 kcal). Both excellent. Difference: Greek yoghurt is smoother, more versatile in recipes. Cottage cheese has chunky texture some prefer. Use both for variety.
- Why is cottage cheese underrated?
- Mostly cultural — the texture and 1970s diet-food association turned people away. Nutritionally it's one of the best whole-food protein sources at any price point. The 2018 Trommelen meta-analysis on pre-sleep protein noted cottage cheese as one of the most practical food-source casein supplementations available.
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