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Cottage cheese

Calories in Cottage cheese

100 g of cottage cheese has 105 kcal, and 1/2 cup of cottage cheese (113 g) has about 118 kcal.

105 kcalper 100 g

118 kcal in 1/2 cup (113 g)

Low density · 1.1 kcal per g

  • Protein 11.6g 45% of the calories
  • Carbs 4.6g 18% of the calories
  • Fat 4.2g 37% of the calories

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 26 minutes of walking, or 9 minutes of running, for a 70 kg body - context, not a debt to work off.

Cottage cheese nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1/2 cup (113 g)
Nutrient Per 100 g Per serving
Energy 105kcal 118kcal
Fat 4.2g 4.8g
Saturated Fat 2.6g 2.9g
Unsaturated Fat 1.6g 1.8g
Carbs 4.6g 5.2g
Sugars - -
Fiber - -
Protein 11.6g 13.1g
Salt 0.87g 0.98g
Water 78.1g 88.3g
Alcohol 0g 0g
Caffeine 0mg 0mg
Monounsaturated 0.92g 1g
Polyunsaturated 0.12g 0.14g
Omega-3 0.017g 0.019g
ALA 0.017g 0.019g
DHA 0g 0g
EPA 0g 0g
Omega-6 0.097g 0.11g
AA 0g 0g
LA 0.097g 0.11g
Cholesterol 18mg 20.3mg
Vitamin B1 (Thiamine) 0.052mg 0.059mg
Vitamin B2 (Riboflavin) 0.16mg 0.18mg
Vitamin B3 (Niacin) 0.14mg 0.16mg
Vitamin B5 (Pantothenic Acid) 0.56mg 0.63mg
Vitamin B6 (Pyridoxine) 0.047mg 0.053mg
Vitamin B12 (Cobalamin) 0.66µg 0.75µg
Folate (Vitamin B9) 12µg 13.6µg
Vitamin A 37µg 41.8µg
Vitamin C 0mg 0mg
Vitamin D 3IU 3.4IU
Vitamin E 0.08mg 0.09mg
Vitamin K 0.2µg 0.23µg
Choline 18.4mg 20.8mg
Calcium 88.3mg 99.7mg
Copper 0mg 0mg
Iron 0mg 0mg
Magnesium 9.2mg 10.4mg
Manganese 0mg 0mg
Phosphorus 154mg 174mg
Potassium 124mg 140mg
Selenium 9.7µg 11µg
Zinc 0.45mg 0.51mg
Beta-carotene 12µg 13.6µg
Lycopene 0µg 0µg
Lutein + zeaxanthin 0µg 0µg
Cystine 0.066g 0.075g
Histidine 0.33g 0.37g
Isoleucine 0.59g 0.67g
Leucine 1.1g 1.3g
Lysine 0.93g 1.1g
Methionine 0.27g 0.3g
Phenylalanine 0.58g 0.65g
Threonine 0.5g 0.56g
Tryptophan 0.15g 0.17g
Tyrosine 0.6g 0.68g
Valine 0.75g 0.85g
Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

Foods with similar calories

Other published foods within reach of 105 kcal per 100 g, so the number has something to sit against.

Egg Egg 29 kcal more 134kcal / 100 g Greek yogurt Greek yogurt 11 kcal less 94kcal / 100 g Milk Milk 42 kcal less 63kcal / 100 ml Banana Banana 8 kcal less 97kcal / 100 g Rice Rice 24 kcal more 129kcal / 100 g Black beans Black beans 26 kcal more 131kcal / 100 g

More in dairy and eggs

Questions about cottage cheese

1/2 cup of cottage cheese (113 g) has about 118 kcal, and 100 g has 105 kcal.

1/2 cup of cottage cheese (113 g) has 13.1 g of protein, and 100 g has 11.6 g. The macro calculator works out how much protein you need a day.

Yes. 100 g of cottage cheese has 11.6 g of protein, and protein makes up 44% of the calories.

100 g of cottage cheese covers this much of an adult's daily need: vitamin B12 26%, phosphorus 22%, selenium 18%, calcium 11%.

Yes. The protein in cottage cheese has all nine essential amino acids in the amounts the body needs.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1/2 cup of cottage cheese (113 g) has about 118 kcal. The calorie calculator works out how many you need.

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