Eggs & dairy
Cottage Cheese
A high-protein, low-calorie dairy food, and one of the most versatile things you can keep in the fridge. Here is its full nutrition and everything on the site to help you use it.
Nutrition facts
| Nutrient | Per 100g | Per 150g serving |
|---|---|---|
| Calories | 72 | 108 |
| Protein | 12 g | 18 g |
| Carbs | 3 g | 4.5 g |
| Fat | 1 g | 1.5 g |
| Sugar | 2.7 g | 4.1 g |
| Calcium | 83 mg | 124.5 mg |
| Potassium | 104 mg | 156 mg |
| Iron | 0.1 mg | 0.2 mg |
| Vitamin B12 | 0.4 mcg | 0.6 mcg |
| Zinc | 0.4 mg | 0.6 mg |
Per 100 g. Values are approximate and vary by source.
Why cottage cheese is good for you
Cottage cheese has quietly become one of the most popular high-protein foods, and for good reason. It is very high in protein, which supports muscle repair, keeps you full for hours, and helps protect lean tissue when you are losing weight. At the same time it is low in calories and fat, so you get a lot of nutrition for very little on your plate.
Beyond protein, it is a useful source of calcium and vitamin B12, both important for bones, energy and nerve function. It also contains casein, a slow-digesting protein that makes it a popular choice before bed. The one thing to watch is sodium, which can be high in some brands.
For more, explore our related guide.
How to eat it
Sweet
- Fruit and honey bowl
- Blended into pancakes
- With berries and seeds
- Frozen "ice cream"
Savoury
- On toast with tomato
- Whipped into a dip
- Stirred into pasta sauce
- With cucumber and pepper
Recipes & ideas with cottage cheese
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 7 food lists
Cottage Cheese qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in cottage cheese?
Cottage Cheese has around 12 g of protein per 100 g, or roughly 18 g in a 150 g serving.
How many calories are in cottage cheese?
Around 72 calories per 100 g, or about 108 in a 150 g serving.
Is cottage cheese good for building muscle?
Yes. With around 12 g of protein per 100 g, cottage cheese supplies the amino acids muscles need to repair and grow, making it a useful food for building or maintaining muscle.
Is cottage cheese good for weight loss?
Yes. It is relatively high in protein and low in calories, a combination that helps control appetite and preserve muscle while losing weight.