Cottage Cheese
A fresh cheese that is unusually high in protein for its calorie content.
Nutrition per 100 g
Standardised to 100 g of cottage cheese for fair comparison. Typical serving: 100 g — 98 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 98 kcal | 98 kcal | 100 kcal |
| Protein | 11 g | 11 g | 11.2 g |
| Carbohydrate | 3.4 g | 3.4 g | 3.5 g |
| Fat | 4.3 g | 4.3 g | 4.4 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cottage cheese, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 37 µg | 37 µg | 4% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.1 µg | 0.1 µg | <1% |
| Vitamin E | 0.08 mg | 0.08 mg | <1% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.027 mg | 0.027 mg | 2% |
| Riboflavin | 0.16 mg | 0.16 mg | 12% |
| Niacin | 0.099 mg | 0.099 mg | <1% |
| Vitamin B6 | 0.046 mg | 0.046 mg | 3% |
| Folate | 12 µg | 12 µg | 3% |
| Vitamin B12 | 0.43 µg | 0.43 µg | 18% |
| Pantothenic acid | 0.56 mg | 0.56 mg | 11% |
| Choline | 18.4 mg | 18.4 mg | 3% |
| Minerals | |||
| Calcium | 83 mg | 83 mg | 6% |
| Iron | 0.07 mg | 0.07 mg | <1% |
| Magnesium | 8 mg | 8 mg | 2% |
| Phosphorus | 159 mg | 159 mg | 13% |
| Potassium | 104 mg | 104 mg | 2% |
| Sodium | 315 mg | 315 mg | 14% |
| Zinc | 0.4 mg | 0.4 mg | 4% |
| Selenium | 9.7 µg | 9.7 µg | 18% |
| Copper | 0.029 mg | 0.029 mg | 3% |
| Manganese | 0.002 mg | 0.002 mg | <1% |
Source: USDA FoodData Central — Cheese, cottage, creamed, large or small curd
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cottage cheese?
- High protein per calorie with a mild flavour.
- Requires no preparation at all.
- Works in both sweet and savoury combinations.
How to include it
- Spread on wholegrain toast with tomatoes and black pepper.
- Blend smooth and use as a pasta sauce base.
- Top with berries and seeds as a quick breakfast.
Things to consider
- Sodium content varies considerably between brands.
- Not suitable for people with cow's milk protein allergy.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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