Know what’s on your plate
Cottage cheese
Calories & nutrition facts
creamed, large or small curd
Nutrition facts
Per 100 g% DV- Calories 98 kcal —
- Protein 11 g 22%
- Carbohydrate 3.4 g 1%
- Fat 4.3 g 6%
- Saturated fat 1.7 g 9%
- Fibre 0 g 0%
- Sugars 2.7 g —
- Sodium 315 mg 14%
- Cholesterol 17 mg 6%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 37 µg 4%
- Vitamin C 0 mg 0%
- Vitamin D 0.1 µg 1%
- Vitamin E 0.08 mg 1%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.16 mg 13%
- Niacin (B3) 0.1 mg 1%
- Pantothenic acid (B5) 0.56 mg 11%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 12 µg 3%
- Vitamin B12 0.43 µg 18%
- Choline 18.4 mg 3%
Minerals
- Calcium 83 mg 6%
- Iron 0.07 mg 0%
- Magnesium 8 mg 2%
- Phosphorus 159 mg 13%
- Potassium 104 mg 2%
- Zinc 0.4 mg 4%
- Copper 0.03 mg 3%
- Manganese 0 mg 0%
- Selenium 9.7 µg 18%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 98 | 11 g | 3.4 g | 4.3 g |
| 1 × oz | 113 g | 111 | 13 g | 3.8 g | 4.9 g |
| 1 × cup, large curd (not packed) | 210 g | 206 | 23 g | 7.1 g | 9 g |
| 1 × cup, small curd (not packed) | 225 g | 221 | 25 g | 7.6 g | 9.7 g |
| 2 × oz | 226 g | 221 | 25 g | 7.6 g | 9.7 g |
| ½ × oz | 56.5 g | 55 | 6.3 g | 1.9 g | 2.4 g |
| 3 × oz | 339 g | 332 | 38 g | 12 g | 15 g |
| 4 × oz | 452 g | 443 | 50 g | 15 g | 19 g |
Similar foods
- Flavoured cottage cheese201 kcal / 100 g
- Reduced fat cottage cheese93 kcal / 100 g
- Whole cow's milk cottage cheese116 kcal / 100 g
- Lactose free cottage cheese115 kcal / 100 g
- Curdsplain, half fat99 kcal / 100 g
- Cheese curds375 kcal / 100 g
- Quark cheese74 kcal / 100 g
- Requesón101 kcal / 100 g
- Quarklow fat51 kcal / 100 g
- Cream cheese350 kcal / 100 g
Questions about Cottage cheese
How much cottage cheese is a typical serving?
A portion of about 113 g is a useful guide; it provides 13 g of protein.
Can you cook cottage cheese in a hot dish?
Yes. Stir it into a pasta bake or lasagne filling, or blend it smooth first for a creamier texture. Avoid boiling it hard, as the curds can turn grainy.
How do you make cottage cheese pancakes?
Mash or blend cottage cheese with eggs and flour until combined, then cook small spoonfuls in a lightly oiled pan over a medium heat for about 2–3 minutes per side.
How should you store cottage cheese after opening?
Keep it covered in the fridge and use a clean spoon each time. Once opened, aim to finish it within three to five days; discard it if it develops an unusual smell, colour or texture.
What can you eat with cottage cheese?
Spoon it over a baked potato, serve it on toast with sliced tomato and black pepper, or pair it with fruit such as pineapple or berries. It also works as a filling for stuffed aubergine.
Can ricotta replace cottage cheese in a recipe?
Yes. Ricotta works well in lasagne, pasta fillings and baking; it is smoother and richer, with 193 kcal and 14.4 g of fat per 100 g, compared with 98 kcal and 4.3 g of fat in cottage cheese.
Is cottage cheese higher in protein than quark?
Quark has more protein: 14.6 g per 100 g, compared with 11 g in cottage cheese. Cottage cheese has a curd-like texture, while quark is usually smooth.
What is the difference between cottage cheese and cheese curds?
Cottage cheese has soft curds with a creamy dressing, while cheese curds are firmer pieces of fresh cheese. Cheese curds are also much higher in fat, at 30.6 g per 100 g compared with 4.3 g in cottage cheese.
Source: USDA FoodData Central 172179 · per 100 g · carbohydrate per EU label, fibre excluded
