Cottage Cheese Calories Calculator
Cottage cheese contains approximately 72–98 calories per 100g depending on fat content — making it one of the highest-protein, lowest-calorie dairy foods available. Low-fat versions are 72 kcal per 100g with 12g protein.
Cottage Cheese Calculator
To burn about 108 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
Nutrition Overview
Cottage cheese is a fresh curd cheese made by acidifying milk and draining the liquid whey. It is one of the most protein-dense, low-calorie dairy foods available, particularly in its low-fat form. Low-fat cottage cheese provides approximately 12g protein and 72 calories per 100g — comparable protein to Greek yogurt at fewer calories per 100g. Full-fat cottage cheese is approximately 98 calories per 100g with similar protein. Cottage cheese has experienced a significant resurgence in popularity due to its high protein and versatility in both savoury and sweet preparations.
How to use this calculator
Enter the weight of your cottage cheese in grams. A standard serving is 100–150g. A full small tub is typically 250–300g.
Cottage Cheese Calories — Complete Breakdown
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Low-fat cottage cheese (100g) | ~72 kcal | 12g | 1.5g | 3g |
| Full-fat cottage cheese (100g) | ~98 kcal | 11g | 4.3g | 3.4g |
| Low-fat serving (150g) | ~108 kcal | 18g | 2.3g | 4.5g |
| Low-fat serving (200g, large bowl) | ~144 kcal | 24g | 3g | 6g |
| Cottage cheese with pineapple (100g + 50g pineapple) | ~101 kcal | 12g | 1.5g | 9g |
| Cottage cheese with berries (100g + 80g strawberries) | ~98 kcal | 12g | 1.5g | 8g |
Cottage Cheese vs Other Protein Foods
| Food | Calories per 100g | Protein | Notes |
|---|---|---|---|
| Low-fat cottage cheese (100g) | ~72 kcal | 12g protein | Very low fat, moderate carbs |
| 0% Greek yogurt (100g) | ~57 kcal | 10g protein | Lower calories, similar protein |
| Full-fat Greek yogurt (100g) | ~130 kcal | 9g protein | Higher fat, similar protein |
| Ricotta (100g) | ~135 kcal | 7g protein | Higher fat, lower protein |
| Cream cheese (100g) | ~342 kcal | 6g protein | Very high fat |
| Chicken breast (100g) | ~165 kcal | 31g protein | Highest protein density |
Cottage Cheese for Fitness
Cottage cheese has become a popular fitness food for two reasons: its casein protein content and its calorie-to-protein ratio. Casein is a slow-digesting protein (vs whey, which is fast-digesting), making cottage cheese popular as a pre-bedtime protein source to support overnight muscle protein synthesis. 200g of low-fat cottage cheese (144 kcal, 24g protein) before bed is a strategy used by many athletes to hit daily protein targets without a significant pre-sleep calorie load. Cottage cheese also works well in recipes — blended smooth, it can replace cream cheese or ricotta in cheesecakes, dips and pasta sauces at a fraction of the calorie cost.
🥗 Lower Calorie: Use low-fat cottage cheese (72 kcal/100g) instead of full-fat (98 kcal/100g) — saves 26 calories per 100g with nearly identical protein content. Most people cannot distinguish the two in mixed preparations.
💪 Higher Protein: 200g of low-fat cottage cheese (144 kcal, 24g protein) is one of the highest protein-to-calorie ratio snacks or light meals available. Pair with a handful of cherry tomatoes and cracked black pepper for a 160-calorie, 25g-protein savory snack.
🔄 Smarter Swap: Replace ricotta in pasta recipes with blended cottage cheese (blend until smooth). Saves approximately 63 calories per 100g (72 vs 135 kcal) with 5g more protein, while achieving a similarly creamy texture in cooked dishes.
Burn This Food
To burn ~108 kcal (70 kg adult):
| Activity | Duration |
|---|---|
| Brisk walking | ~25 min |
| Jogging | ~12 min |
| Cycling | ~15 min |
| Swimming | ~14 min |
FAQs
How many calories in cottage cheese?
Low-fat cottage cheese contains approximately 72 calories per 100g with 12g protein. Full-fat cottage cheese is approximately 98 kcal per 100g with 11g protein. A 150g serving of low-fat cottage cheese is approximately 108 calories.
Is cottage cheese good for weight loss?
Yes — low-fat cottage cheese is one of the highest-protein, lowest-calorie foods available at 72 kcal per 100g with 12g protein. Its high protein content promotes satiety, and it is versatile enough to be used in meals, snacks and even desserts without feeling restricted.
How much protein is in cottage cheese?
Low-fat cottage cheese provides approximately 12g protein per 100g. A 200g serving provides 24g protein — more than 3 eggs at about the same calorie count. Full-fat cottage cheese provides approximately 11g protein per 100g.
Is cottage cheese better than Greek yogurt?
Both are excellent high-protein dairy foods. Low-fat cottage cheese (72 kcal, 12g protein per 100g) is slightly higher in calories than 0% Greek yogurt (57 kcal, 10g protein per 100g) but provides more protein. Greek yogurt is smoother in texture and more widely available in flavoured varieties. The choice depends on preference and intended use.
📊 Data source: USDA FoodData Central and UK food composition data. See Methodology.