Cottage Cheese: Calories, Nutrition & Healthier Swaps
121 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: medium salt: low fiber: low
Cottage cheese is one of the most protein-dense everyday foods — around 17 g per 100 g at 5% fat — and a good source of calcium.
Cottage Cheese nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: pack, 180 g |
|---|---|---|
| Calories | 121 kcal | 218 kcal |
| Protein | 17 g | 31 g |
| Fat | 5 g | 9 g |
| incl. saturated | 3.2 g | 5.8 g |
| Carbohydrates | 1.8 g | 3.2 g |
| incl. sugars | 1.8 g | 3.2 g |
| Fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Cottage Cheese: nutrition highlights
A serving (pack, 180 g) provides 31 g of protein — about 55% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).
On the open Nutri-Score algorithm, cottage cheese gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (pack, 180 g) is 218 kcal — roughly 71 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Cottage Cheese
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Cottage cheese, fat-free — 310 g, 220 kcal: −4.5 g saturated fat, +19 g protein.
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