EatSeeNutrition information: cottage cheese
| Nutrient | Carbs 100 g | % RI* | Container (200 g) |
|---|---|---|---|
| Energy | 98 kcal410 kJ | 5% | 196 kcal820 kJ |
| Fat | 4.3 g | 6% | 8.6 g |
| of which saturated fatty acids | 1.7 g | 9% | 3.4 g |
| Carbs | 3.4 g | 1% | 6.8 g |
| of which sugars | 2.7 g | 3% | 5.4 g |
| Fiber | 0 g | - | 0 g |
| Protein | 11.1 g | 22% | 22.2 g |
| Salt | 0.91 g | 15% | 1.82 g |
| Water | 79.8 g | - | 159.6 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cottage cheese?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon25 g | 25 kcal | 2.8 g | 0.9 g | 1.1 g |
| 100 g | 98 kcal | 11.1 g | 3.4 g | 4.3 g |
| Container200 g | 196 kcal | 22.2 g | 6.8 g | 8.6 g |
Vitamins and minerals
Per 100 g, cottage cheese provides the most phosphorus (23% RWS), selenium (18%), and vitamin B12 (17%). We show nutrients that make up at least 2% RWS per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 104 mg | 5% |
| Calcium | 83 mg | 10% |
| Magnesium | 8 mg | 2% |
| Phosphorus | 159 mg | 23% |
| Zinc | 0.4 mg | 4% |
| Selenium | 9.7 µg | 18% |
| Vitamin B1 (thiamin) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.16 mg | 11% |
| Vitamin B6 | 0.05 mg | 4% |
| Folate | 12 µg | 6% |
| Vitamin B12 | 0.43 µg | 17% |
| Vitamin A | 37 µg | 5% |
| Vitamin D | 0.1 µg | 2% |
Cottage cheese compared with other foods
Cottage cheese has more calories per 100 g than 29% of the dairy and egg products in our chart. Here are products from the dairy and eggs category with a similar calorie content (kcal per 100 g):
- Egg white52 kcal
- 0% Greek yogurt59 kcal
- Plain yogurt61 kcal
- Milk 3.2%61 kcal
- Cottage cheese98 kcal
- Fruit yogurt99 kcal
- Cream 12%135 kcal
- Raw egg143 kcal
- Scrambled eggs149 kcal
Cottage cheese in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 7: cottage cheese with strawberries and almonds
- 1800 kcal meal plan - day 4: cottage cheese and apple pancakes
- 2000 kcal meal plan - day 1: cottage cheese and apple pancakes
- 2500 kcal meal plan - day 3: cottage cheese and apple pancakes
Recipes with this ingredient
- Potatoes with dill and cottage cheese - about 443 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Cheese, cottage, creamed, large or small curd” (NDB 01012). Polish names and serving sizes: EatSee editorial team. Values are estimates and may vary depending on the type, size, and preparation method; for packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.