Nutrition facts · Eggs and dairy
Calories in Cottage cheese
Cottage cheese (creamed, large or small curd) has 98 calories per 100 g, and a 1 cup serving of small curd (225 g) has 221 calories. Most of its calories come from protein, with 11.1 g per 100 g, followed by fat at 4.3 g and a small amount of carbs at 3.4 g.
Calories come from: Carbs 14% · Fat 40% · Protein 46%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 98 kcal | 11.1 g | 3.4 g | 4.3 g |
| 1 cup, small curd | 225 g | 221 kcal | 25 g | 7.6 g | 9.7 g |
| 1 cup, large curd | 210 g | 206 kcal | 23.4 g | 7.1 g | 9 g |
| 4 oz | 113 g | 111 kcal | 12.6 g | 3.8 g | 4.9 g |
Full nutrition (Per 100 g)
| Calories | 98 kcal |
|---|---|
| Protein | 11.1 g |
| Carbohydrates | 3.4 g |
| of which sugars | 2.7 g |
| Fiber | 0 g |
| Fat | 4.3 g |
| of which saturated | 1.7 g |
| Sodium | 315 mg |
What changes the calories
- The milkfat level matters most: low-fat and nonfat versions have fewer calories than creamed cottage cheese, while extra-creamy styles have more.
- Curd size changes how much fits in a cup, so 1 cup of small curd (225 g) weighs more and has more calories than 1 cup of large curd (210 g).
- Flavored or fruit-on-the-bottom cottage cheese adds calories from added sugar and fruit.
- Toppings and mix-ins like honey, granola, nuts or jam can add more calories than the cottage cheese itself.
Tips for logging it accurately
- Weigh your portion on a kitchen scale rather than estimating cups, since curd size changes how much a cup weighs.
- Check your container's label for the milkfat percentage and log the matching version, because creamed, low-fat and nonfat differ in calories.
- Log toppings separately, or snap a photo of your bowl in BerryFit so mix-ins like fruit and nuts are counted too.
Log Cottage cheese in seconds
Snap a photo of your meal or search for Cottage cheese in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of cottage cheese?
1 cup of small curd creamed cottage cheese (225 g) has 221 calories, and 1 cup of large curd (210 g) has 206 calories. The difference comes from how much each curd size weighs per cup.
How much protein is in cottage cheese?
Cottage cheese has 11.1 g of protein per 100 g. A 1 cup serving of small curd has 25 g of protein, and 4 oz (113 g) has 12.6 g.
Is cottage cheese low in carbs?
Yes, it is fairly low in carbs, with 3.4 g per 100 g, of which 2.7 g is sugar. Flavored versions with fruit or sweeteners will have more.
How does cottage cheese compare to ricotta and yogurt in calories?
Cottage cheese has 98 calories per 100 g, fewer than ricotta at 157 but more than plain whole milk yogurt at 61. Farmer's cheese is also lower than cottage cheese at 72 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Cheese, cottage, creamed, large or small curd, FDC ID 172179); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
