Calories in Cottage Cheese: Nutrition Facts & Serving Sizes
Per 1 cup (226g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cottage cheese (226g) contains 214.7 calories with 24.6g of protein, 6.8g of carbs, and 9.5g of fat. Per 100g, cottage cheese provides 95 calories with 10.9g of protein, 3g of carbs, and 4.2g of fat. Cottage cheese has one of the best protein-to-calorie ratios in the dairy category. Vitamin B12 is notable at 0.5mcg per 100g (about 21% daily value). Phosphorus provides 128mg per 100g (13% daily value). Sodium is elevated at 403mg per 100g. Vitamin A provides 53mcg per 100g. Cottage cheese is high in casein protein, which digests slowly, making it popular as a before-bed protein source to support overnight muscle repair and recovery.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (226g) | 214.7 | 24.6g | 6.8g | 9.5g | 0.2g |
| 4 oz (113g) | 107.4 | 12.3g | 3.4g | 4.7g | 0.1g |
| 100g | 95 | 10.9g | 3g | 4.2g | 0.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 | 5% |
| Protein | 10.9g | 22% |
| Total Fat | 4.2g | 5% |
| Saturated Fat | 2.6g | 13% |
| Total Carbohydrates | 3g | 1% |
| Dietary Fiber | 0.1g | |
| Sugars | 0.4g | 1% |
| Sodium | 403mg | 18% |
| Cholesterol | 14mg | 5% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.6g | 1% |
| Cholesterol | 14mg | 5% |
| Calcium | 56mg | 4% |
| Iron | 0.1mg | 1% |
| Potassium | 86mg | 2% |
| Vitamin A | 53mcg | 6% |
| Vitamin C | 4mg | 4% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 4mg | 1% |
| Phosphorus | 128mg | 10% |
| Zinc | 0.3mg | 3% |
| Selenium | 4.5mcg | 8% |
| Folate | 17mcg | 4% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cottage Cheese
Cottage cheese is one of the most protein-efficient dairy foods available. The 10.9g of protein per 100g at only 95 calories means you get more protein per calorie than most other dairy options. A cup delivers 24.6g of protein, comparable to a solid portion of chicken breast but in a ready-to-eat format.
The protein in cottage cheese is primarily casein, a slow-digesting protein that provides a sustained amino acid release over several hours. This makes cottage cheese particularly effective as a pre-sleep protein source. Consuming it before bed may reduce overnight muscle breakdown and support muscle protein synthesis during sleep.
Phosphorus at 128mg per 100g (about 13% daily value) supports bone health and ATP energy production. Vitamin B12 at 0.5mcg per 100g covers about 21% of the daily value, supporting nerve function and energy metabolism.
The low carb content (3g per 100g) makes cottage cheese compatible with various diet plans. It is also high in leucine, the branched-chain amino acid most directly responsible for stimulating muscle protein synthesis.
For meal prep, cottage cheese is versatile. Use it as a protein base with berries and granola, mix it into protein pancakes, or eat it plain with fruit. Its mild flavor accepts both sweet and savory additions.
Dietary Considerations
Cottage cheese is keto-friendly with only 3g of carbs per 100g. It is excellent for weight loss at 95 cal/100g with high protein that promotes satiety. It is not vegan. It is gluten-free. The sodium content (403mg per 100g) is moderate but worth noting. Low-sodium versions are available. It is not dairy-free and should be avoided by people with lactose intolerance, though cottage cheese has relatively low lactose compared to fluid milk.
Daily Intake (100g)
100g of cottage cheese provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cottage cheese?
One cup of cottage cheese (226g) contains about 215 calories. Per 100g, cottage cheese has 95 calories. A 4 oz serving (113g) provides about 107 calories.
Is cottage cheese good for weight loss?
Yes, cottage cheese is excellent for weight loss. At 95 calories per 100g with 10.9g of protein, it provides high satiety for minimal calories. The high casein protein content keeps you full for hours. It is one of the best high-protein, low-calorie foods for cutting.
How much protein is in cottage cheese?
Cottage cheese has 10.9g of protein per 100g. A cup (226g) provides 24.6g of protein. The protein is predominantly casein, which digests slowly and provides sustained amino acid release.
Is cottage cheese good before bed?
Yes, cottage cheese is a popular pre-sleep protein choice due to its high casein content. Casein digests slowly (5-7 hours), providing a steady stream of amino acids overnight to support muscle recovery and reduce muscle breakdown during sleep.
Is cottage cheese keto?
Yes, cottage cheese is keto-friendly at only 3g of carbs per 100g. A cup has 6.8g of carbs, which is manageable within a ketogenic diet. It is a popular keto protein source because of its low carb, high protein profile.
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