Cottage Cheese has 81 kcal per 100g, with 10.4 g protein, 4.8 g carbohydrates and 2.3 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Cottage Cheese is a high-protein food: 51% of its calories come from protein.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Western-style cottage cheese is a mild, fresh cheese of loose, moist curds, often eaten with fruit or on toast. It is not the same as paneer, which Indian menus sometimes call cottage cheese: paneer is pressed into a firm block and carries far more fat. Calories depend mainly on milkfat, so check whether a tub is nonfat, low-fat or full-fat.
Also known as: low-fat cottage cheese, 2% cottage cheese, lowfat cottage cheese
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50 g | 41 kcal | 5.2 g | 2.4 g | 1.2 g |
| 100 g | 81 kcal | 10.4 g | 4.8 g | 2.3 g |
| 150 g | 122 kcal | 15.6 g | 7.2 g | 3.4 g |
| 200 g | 162 kcal | 20.8 g | 9.6 g | 4.6 g |
| 250 g | 203 kcal | 26 g | 12 g | 5.8 g |
One serving (100g) is 4% of a 2,000 kcal day and 5% of a 1,500 kcal day. It also gives 10.4 g of protein, which is 10% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cottage Cheese | 100g | 81 kcal | 10.4 g |
| Egg | 1 large | 72 kcal | 6.3 g |
| Nonfat Greek Yogurt | 100g | 59 kcal | 10 g |
| 2% Milk | 100ml | 50 kcal | 3.3 g |
| Paneer | 100g | 265 kcal | 18 g |
| Cheddar Cheese | 100g | 402 kcal | 25 g |
Cottage Cheese has 81 kcal per 100g. That serving also has 10.4 g protein, 4.8 g carbohydrates and 2.3 g fat.
Cottage Cheese has 10.4 g of protein per 100g, so 51% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Cottage Cheese can fit a weight-loss diet when the portion fits your daily calorie target. At 81 kcal per 100 g it has a low calorie density, so a filling portion costs few calories.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.