Calories in Cottage Cheese
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
Calculate Calories for Any Cottage Cheese Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Selenium | 14.9µg | 27% | |
| Phosphorus | 159mg | 13% | |
| Calcium | 83mg | 8% | |
| Vitamin B12 | 0.36µg | 15% | |
| Riboflavin (B2) | 0.16mg | 12% | |
| Zinc | 0.40mg | 4% | |
| Potassium | 104mg | 2% | |
| Vitamin A | 37µg | 4% | |
| Folate (B9) | 12µg | 3% | |
| Magnesium | 8mg | 2% |
Calories in Cottage Cheese by Weight
| Weight | Calories | Protein | Fat | Carbs |
|---|
Macronutrient Breakdown — per 100g
Full-fat cottage cheese: 98 kcal/100g. Low-fat (2%): 86 kcal. Non-fat: 72 kcal. Sodium varies by brand (200-500mg/100g). Casein protein in cottage cheese is the same slow-digesting protein used in bedtime protein supplements.
Micronutrient Highlights
Cottage Cheese Benefits
Casein — The Optimal Bedtime Protein
Cottage cheese is primarily casein protein — which forms a gel in the stomach and digests over 5-7 hours, providing a slow, sustained release of amino acids. A landmark 2012 study found that consuming 40g of casein protein (equivalent to ~360g cottage cheese) before sleep increased overnight muscle protein synthesis by 22% compared to a placebo. Casein before bed also reduces muscle protein breakdown during overnight fasting. This makes cottage cheese uniquely effective as a pre-sleep protein source for muscle maintenance and growth.
Highest Protein Dairy Product
At 11.1g of protein per 100g, cottage cheese has the highest protein content of any common dairy product — more than Greek yogurt (9g), milk (3.4g), or cheese (20-25g per 100g, but at 3-4× the calories). A cup provides 25g of complete protein at 221 calories — a protein efficiency comparable to lean meat. The protein includes all essential amino acids, with high leucine content for muscle protein synthesis stimulation.
Selenium Bioavailability
Cottage cheese provides 14.9µg of selenium per 100g (27% DV) in a highly bioavailable organic form. Dairy selenium is better absorbed than inorganic selenium supplements. Regular cottage cheese consumption is an effective strategy for maintaining optimal selenium status, which supports antioxidant function, thyroid health, and immune response.
Appetite Control and Weight Management
Cottage cheese's combination of high protein and slow-digesting casein makes it one of the most satiating foods per calorie. A 2015 study found cottage cheese as a breakfast food was as satisfying as eggs despite similar protein content, and led to equivalent reduction in calorie intake at subsequent meals. Regular inclusion in weight loss diets is associated with improved adherence due to its satiating effects.
Cottage Cheese vs Other Dairy & Proteins — Calorie Comparison
Is Cottage Cheese Suitable for Your Diet?
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Frequently Asked Questions
Sources
Nutrition values from USDA FoodData Central. Not medical advice.