Is Cottage Cheese Healthy? Nutrition, Calories & Alternatives
Cottage Cheese nutrition facts per 100 g and per serving
Figures are for: Cottage cheese 5%
| Nutrient | Per 100 g | Serving: pack, 180 g |
|---|---|---|
| Calories | 121 kcal | 218 kcal |
| Energy (kilojoules) | 506 kJ | 911 kJ |
| Protein | 17 g | 31 g |
| Fat | 5 g | 9 g |
| incl. saturated | 3.2 g | 5.8 g |
| Total carbohydrates | 1.8 g | 3.2 g |
| incl. sugars | 1.8 g | 3.2 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
121 kcal (506 kJ) per 100 g · P/F/C 17/5/1.8 g
Serving (pack, 180 g) — 218 kcal (911 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: medium salt: low fiber: low
Yes. On its nutrient profile, cottage cheese is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 31 g per serving — 55% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 5.8 g per serving — 29% of the 20 g daily reference intake.
A typical serving (pack, 180 g) has 218 kcal, 31 g protein, 9 g fat and 3.2 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
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.
protein 57%fat 37%carbs 6%
Cottage Cheese calories by weight, 50–300 g
150 g of cottage cheese has 182 calories and 200 g has 242. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 61 | 8.5 / 2.5 / 0.9 |
| 100 g | 121 | 17 / 5 / 1.8 |
| 150 g | 182 | 26 / 7.5 / 2.7 |
| 180 g — typical serving | 218 | 31 / 9 / 3.2 |
| 200 g | 242 | 34 / 10 / 3.6 |
| 250 g | 303 | 43 / 13 / 4.5 |
| 300 g | 363 | 51 / 15 / 5.4 |
Free to reuse with a link to the source, CC BY 4.0
Calories in cottage cheese by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (4.7 g) | 5.7 | 0.8 / 0.2 / 0.1 |
| 1 tablespoon (14.1 g) | 17 | 2.4 / 0.7 / 0.3 |
| pack, 180 g | 218 | 31 / 9 / 3.2 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
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Cottage Cheese: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cottage cheese, fat-free | 71 | 16 / 0.6 / 1.3 |
| Cottage cheese dessert with berries | 99 | 11 / 3 / 8 |
| Cottage cheese 2% | 103 | 18 / 2 / 3.3 |
| Cottage cheese curds | 103 | 11 / 5 / 3.4 |
| Fruit curd dessert | 112 | 8 / 4 / 11 |
| Cottage cheese 5% | 121 | 17 / 5 / 1.8 |
| Cottage cheese with sour cream and berries | 137 | 10 / 7.3 / 7.6 |
| Cream cheese | 342 | 6 / 34 / 4.1 |
Calories in dishes with cottage cheese
| Dish | Serving | Kcal per serving | Cottage Cheese in it |
|---|---|---|---|
| Oven-baked syrniki with rice flour | 220 g | 365 | ≈133 g |
| Cottage cheese dessert with berries | 240 g | 238 | ≈120 g |
| Chudu with curd cheese and herbs | 140 g | 314 | ≈51 g |
| Wholegrain crepes with cottage cheese | 210 g | 288 | ≈69 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A 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.
Cottage Cheese: swaps and alternatives
No need to swap: cottage cheese already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.8 g (red is over 22.5 g), saturated fat 3.2 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair cottage cheese with
A serving of cottage cheese has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Raspberries, 120 g — +4.4 g fiber, 55 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 180 g, a typical serving of cottage cheese.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Cottage Cheese | A | 218 | 31 | 0 |
| Greek Yogurt | A | 131 | 18 | 0 |
Cottage Cheese vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Plain Yogurt | 60 | 4.3 / 3.2 / 4 |
| Skyr | 62 | 11 / 0.2 / 4 |
| Cottage Cheese | 121 | 17 / 5 / 1.8 |
| Ricotta | 174 | 11 / 13 / 3 |
| Feta | 264 | 14 / 21 / 4.1 |
| Mozzarella | 280 | 22 / 21 / 2.2 |
| Queso Fresco | 299 | 18 / 24 / 3 |
Cottage Cheese: head-to-head comparisons
FAQ
How many calories are in 100 g of cottage cheese?
100 g of cottage cheese has 121 calories, with 17 g protein, 5 g fat and 1.8 g carbohydrates.
How many calories are in a serving of cottage cheese?
A serving (pack, 180 g) has 218 calories: 31 g protein, 9 g fat and 3.2 g carbs.
What are the macros of cottage cheese?
Per 100 g: 17 g protein, 1.8 g carbs and 5 g fat. By calories that's about 57% protein, 6% carbs and 37% fat.
How long do you have to walk to burn a serving of cottage cheese?
About 71 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person — that's the 218 calories in a serving (pack, 180 g).
How many calories are in a tablespoon of cottage cheese?
A level US tablespoon (14.8 ml, about 14.1 g) has 17 calories; a teaspoon (4.9 ml, 4.7 g) has 5.7.
How much fiber is in cottage cheese?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in cottage cheese change with the type?
Per 100 g it ranges from 71 kcal (cottage cheese, fat-free) to 342 kcal (cream cheese); cottage cheese 5% is in between, at 121 kcal.
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