At a glance
- 12.4 g protein and 95 calories per 1/2 cup (113 g).
- 13.1 g protein per 100 calories: #102 of 536 foods in our USDA list, #4 of 54 in dairy.
- 363 mg sodium per serving.
What is cottage cheese like to eat?
Cottage cheese is a fresh, mild cheese made of soft curds in a little creamy liquid. It works sweet or savory, straight from the tub or blended smooth, which makes it one of the easiest ways to add protein to breakfast and snacks across a busy week.
How can you eat more cottage cheese?
Try this
Top with berries and a drizzle of honeyBlend smooth and use as a creamy pasta sauceStir into scrambled eggs just before they setSpread on toast with sliced tomato and black pepperIs cottage cheese good on a GLP-1?
A few spoonfuls is a small, cool, soft portion that many people find easy on low-appetite days, and blending it smooth helps if the curds feel like too much. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does cottage cheese compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Cottage cheese | 1/2 cup | 12.4 g | 95 | 13.1 g |
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
| Egg whites | 3 tbsp | 4.6 g | 22 | 21 g |
| Part-skim mozzarella | 1 oz | 6.6 g | 83 | 8 g |
Close to cottage cheese per calorie: mussels (13.8 g), spinach (13.2 g), ground chicken (12.3 g), ground turkey (12.3 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Compare sodium across brands, since it varies a lot, and check whether you prefer small or large curd before buying a big tub.
What's the full nutrition for cottage cheese?
| Nutrient | Per 1/2 cup (113 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 95 | 84 | |
| Protein | 12.4 g | 11 g | 25% |
| Fat | 2.6 g | 2.3 g | |
| Saturated fat | 1.5 g | 1.3 g | 8% |
| Carbohydrate | 4.9 g | 4.3 g | |
| Fiber | Not listed | Not listed | |
| Sugar | 4.6 g | 4.1 g | |
| Sodium | 363 mg | 321 mg | 16% |
| Calcium | 116 mg | 103 mg | 9% |
| Iron | 0.1 mg | 0.13 mg | 1% |
| Vitamin B12 | 0.5 mcg | 0.42 mcg | 21% |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, Foundation: "Cheese, cottage, lowfat, 2% milkfat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
