Cottage cheese has gone from diet-plate afterthought to viral superstar, and the reason is simple: it is one of the most protein-packed, versatile foods you can buy. Here is a clear breakdown of its nutrition, benefits, and exactly how much protein and calcium a serving delivers.
Cottage cheese nutrition at a glance
Here is what low-fat cottage cheese provides, per 100 g and per typical 150 g serving:
| Nutrient | Per 100g | Per 150g serving |
|---|---|---|
| Calories | ~72 | ~108 |
| Protein | ~12g | ~18g |
| Calcium | ~83mg | ~125mg |
| Carbs | ~3g | ~4.5g |
| Fat | ~1g | ~1.5g |
Protein in cottage cheese
Protein is the headline. Cottage cheese delivers around 12 g per 100 g, and a generous serving can provide 14 to 18 g. It also contains casein, a slow-digesting protein that releases amino acids gradually, which is why many people eat it before bed.
Why the protein matters: it keeps you full, preserves muscle, and helps you hit your daily protein target affordably. A tub of cottage cheese is one of the cheapest ways to add serious protein to a meal.
Work out your daily protein target with our protein calculator, and see our high-protein foods list for more top sources.
Calcium and other nutrients
Cottage cheese provides around 83 mg of calcium per 100 g, a useful contribution to bone health, plus vitamin B12, phosphorus and selenium. Its calcium is a little lower than Greek yogurt, but it still adds up across a serving. See our high-calcium foods list for the richest sources.
Is cottage cheese good for you?
For most people, cottage cheese is an excellent choice:
- Very high in protein for muscle and fullness
- Low in calories and fat
- Good source of calcium and B12
- Endlessly versatile in sweet and savoury dishes
The one thing to watch is sodium. Regular cottage cheese carries roughly 300 to 400 mg per 100 g, and a half-cup can reach 350 to 450 mg, since salt is added for flavour and to preserve it. That is fine for most people, but worth managing if you have high blood pressure or are cutting salt. Two simple fixes: choose a low-sodium or no-salt-added version, or rinse regular cottage cheese under cold water for a minute or two, which cuts the sodium by 60 to 80 percent while keeping most of the protein and calcium.
Why is cottage cheese so popular?
Cottage cheese has gone viral because it ticks every box of modern eating: high protein, low cost, and incredible versatility. People blend it smooth for creamy pasta sauces and dips, mix it into pancakes and flatbreads, and even turn it into high-protein ice cream. It delivers a protein hit in both sweet and savoury dishes, which fits perfectly with the focus on protein and affordable, healthy food. For ways to use it, see our high-protein cottage cheese recipes and ideas.
Cottage cheese vs Greek yogurt
The two high-protein dairy stars are often compared. Cottage cheese is slightly higher in protein, while Greek yogurt is higher in calcium and creamier. For a full side-by-side, see our cottage cheese vs Greek yogurt comparison. And if you are weighing up all three, our Greek yogurt vs skyr comparison covers the other popular high-protein choice.
The bottom line
Cottage cheese is a nutritional powerhouse: very high in protein, low in calories and fat, and a good source of calcium and B12. A single serving delivers around 14 to 18 g of protein, supporting muscle, fullness and weight management, all at a low cost. Choose plain versions, watch the sodium, and enjoy it in everything from breakfast bowls to savoury dips.
Wondering how it stacks up against the other protein-packed options? See cottage cheese vs skyr and the full high-protein dairy comparison to find the best fit for your goals.
This article is for general information and is not medical or nutritional advice. Nutrition values are approximate and vary by brand. Speak to a qualified professional about your individual needs.