Cottage Cheese calories & macros
84 calories per 100 g · 190 calories per 1 cup (226 g). Cottage Cheese (lowfat, 2% milkfat).
Cottage cheese gives you 11 g of protein per 100 g for 84 calories, which is why it keeps resurfacing in high-protein eating. A full cup is about 190 calories and 25 g of protein — comparable to a chicken breast, with no cooking involved. Most of that protein is casein, which digests slowly, making it a common choice for an evening snack.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup (226 g) |
|---|---|---|
| Calories | 84 | 190 |
| Protein | 11.1 g | 25.1 g |
| Carbohydrate | 4.8 g | 10.8 g |
| Fat | 2.3 g | 5.2 g |
| Sugar | 4.1 g | 9.3 g |
Source: USDA FoodData Central (Cheese, cottage, lowfat, 2% milkfat). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Frequently asked
How much protein is in a cup of cottage cheese?
About 25 g of protein per cup (226 g) of 2% cottage cheese, for roughly 190 calories. Full-fat versions have similar protein and more calories.
Is cottage cheese good for weight loss?
It is one of the more efficient options: high protein, moderate calories, and filling. The thing to watch is sodium, which is high in most brands, and flavoured versions that add sugar.