Cottage Cheese
How Many Calories in Cottage Cheese? Nutrition Facts and Benefits
Cottage cheese is a fresh, soft cheese made by curdling milk and draining the whey, resulting in mild, creamy curds. Popular across North America and Europe, it can be enjoyed sweet or savory and is often used as a high-protein snack or in recipes. Nutrition can vary by fat content and brand (low-fat, regular, or creamed).
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 98 kcal | 3.4 g | 11.1 g | 4.3 g | 0 g | 364 mg |
| 2 | 1 serving (200 g) | 196 kcal | 6.8 g | 22.2 g | 8.6 g | 0 g | 728 mg |
Health Benefits of Cottage Cheese
- High in complete protein (rich in casein), supporting muscle repair and fullness.
- Good source of calcium and phosphorus for bone health, plus B vitamins (B12, riboflavin) for energy metabolism.
- Naturally low in carbohydrates, fitting well into weight-management or lower-carb diets.
- Cultured varieties may contain probiotics that support gut health.
- Provides potassium, which helps maintain fluid balance and healthy blood pressure.
Cottage Cheese Consumption Tips
- Choose low-fat (1–2%) for fewer calories or regular/creamed (4%) for extra creaminess.
- If limiting sodium, look for low-sodium options or briefly rinse curds under cold water to reduce salt.
- Pair with fruit, cinnamon, and nuts for a sweet snack, or with tomatoes, cucumbers, herbs, and olive oil for savory.
- Use as a protein boost in smoothies, omelets, pancakes, dips, or as a ricotta substitute in lasagna.
- Keep portions around 150–200 g and balance your plate with whole grains and vegetables.