Nutrition Facts for Cottage Cheese
What Is Cottage Cheese?
Cottage Cheese is one of those “default” foods people come back to when they want predictable nutrition and a meal that fits their calorie target.
It works well as a base for balanced meals, because you can pair it with vegetables for volume, a protein source for satiety, and a sauce or seasoning for enjoyment.
Per 100g, Cottage Cheese has 98 calories, with 11g protein, 3.4g carbs, and 4.3g fat. Use the serving table below to scale those numbers to your usual portions.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Cottage Cheese (Per 100g)
The following values are standardized per 100 grams of cottage cheese.
- Calories
98 kcal
- Protein
11 g
- Carbohydrates
3.4 g
- Fat
4.3 g
Nutrition by Serving Size
Calories and macros for common portion sizes of cottage cheese.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 49 kcal | 5.5 g | 1.7 g | 2.2 g |
| 100g | 98 kcal | 11 g | 3.4 g | 4.3 g |
| 150g | 147 kcal | 16.5 g | 5.1 g | 6.5 g |
| 200g | 196 kcal | 22 g | 6.8 g | 8.6 g |
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Is Cottage Cheese Good for Weight Loss?
Cottage Cheese can fit into a weight loss diet when portions are controlled. At 98 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. It is low in carbs, making it easy to pair with vegetables and other foods. For best results, combine cottage cheese with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Cottage Cheese
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons cottage cheese can be a useful addition to a balanced diet:
- Fits low-carb meal patterns and is easy to combine with high-fiber vegetables.
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Keeps macros easier to manage when you want a simpler, leaner plate.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
Who Is Cottage Cheese Best For?
Weight loss
Cottage Cheese can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Cottage Cheese can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Cottage Cheese can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Cottage Cheese in Your Diet
Practical ways to include cottage cheese in meals:
- Use cottage cheese as a quick protein anchor (especially at breakfast) and add fruit or oats for carbs.
- If you track macros, pre-portion servings so your protein is predictable day to day.
- Mix it into bowls with berries and a measured topping for a balanced snack or dessert.
- Pair it with savory meals as a side, then adjust the rest of the plate based on calories.
- Use it to raise protein without adding a lot of cooking time.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log cottage cheese and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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