Nutrition for Cottage Cheese

Calories, Protein, Vitamins and More


image of cottage cheese source

Cottage Cheese Nutrition Summary

One cup of cottage cheese (210 grams or 0.5 lb) contains 206 calories and 23.4 grams of protein. Cottage cheese consist of 80% water, 3% carbohydrates, 11% protein, and 4% fat.

Cottage cheese is an excellent source of many nutrients, including protein, calcium, potassium and Vitamin B12. It also contains significant amounts of Vitamin A, riboflavin, zinc, selenium and phosphorus.

In one cup of cottage cheese:

  • Calories: 206
  • Protein: 23.4 g
  • Sugar: 5.6 g
  • Fat: 9 g, (Saturated: 3.6 g)
  • Cholesterol: 35.7 mg
  • Sodium: 661.5 mg
There is no significant amounts of dietary fiber in cottage cheese.

See the Cottage Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, cottage, creamed, large or small curd.

Calories in Cottage Cheese

Cottage cheese has 206 calories per cup or 98 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.

46 percent of calories in cottage cheese are from protein, 40% of calories are from fat and 14% of calories are from carbohydrates.

Calories from Carbs

About 14% the calories in cottage cheese are from carbohydrates. The carbs in cottage cheese are mostly in the form of sugar (100%).

  • Sugar: 5.6 g
There is no significant amounts of dietary fiber or starch in cottage cheese.

Calories from Fat

A substantial amount, or 40% of the calories in cottage cheese are from fat. Cottage cheese has a moderate amount of total fat, with 9 grams or 14% of recommended daily values per cup. It also is cholestrol free. Most of the fat in cottage cheese are healthier unsaturated fats:

  • Total fat: 9 g
  • Saturated fat: 3.6 g
  • Monounsaturated fat: 1.6 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholestrol in cottage cheese.

Omega-6 in Cottage Cheese

A source of omega-6 fatty acids, every cup of cottage cheese contains a total of 0.2 grams of omega-6. [2]

  • linoleic acid: 0.22 g

Calories Similar to Cottage Cheese

Some other dairy or egg products with similar calories to cottage cheese by weight:

Protein in Cottage Cheese

An excellent source of protein, a single cup of cottage cheese contains 47% of recommended daily values or 23.4 grams of protein. In addition, cottage cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 23.35 g
  • Tryptophan: 0.31 g
  • Threonine: 1.05 g
  • Isoleucine: 1.24 g
  • Leucine: 2.34 g
  • Lysine: 1.96 g
  • Methionine: 0.56 g
  • Phenylalanine: 1.21 g
  • Valine: 1.57 g
  • Histidine: 0.68 g

Protein Similar to Cottage Cheese

Some other dairy or egg products with similar amounts of protein to cottage cheese by weight:

Vitamins and Minerals in Cottage Cheese

An good source of many nutrients, cottage cheese contains abundant amounts of calcium, potassium and Vitamin B12. In fact, a single cup of cottage cheese contains 38% of recommended daily values or 0.9 ug of Vitamin B12. Also an excellent source of calcium, a single cup of cottage cheese contains 17% of recommended daily values or 174.3 mg of calcium.

Vitamins in cottage cheese (1 cup):
  • Vitamin a: 77.7 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.3 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.2 mg
  • Folate: 25.2 ug
  • Vitamin b12: 0.9 ug
Minerals in cottage cheese (1 cup):
  • Calcium: 174.3 mg
  • Potassium: 218.4 mg
  • Iron: 0.1 mg
  • Magnesium: 16.8 mg
  • Zinc: 0.8 mg
  • Selenium: 20.4 ug
  • Phosphorus: 333.9 mg
  • Copper: 0.1 mg
  • Choline: 38.6 mg
There is no significant amounts of manganese, pantothenic acid, vitamin c or vitamin k in cottage cheese.

Similar to Cottage Cheese for Vitamin B12

Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to cottage cheese:

Flavonoids and Carotenoids in Cottage Cheese [3]

Cottage cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of cottage cheese:

  • beta-carotene: 25 ug

Cottage Cheese Nutrition Chart

Cottage Cheese:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cottage Cheese in Cooking

Cottage cheese is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of cottage cheese.

Friends and Relatives of Cottage Cheese

Foods commonly cooked with cottage cheese: Other similar relatives:


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