Know what’s on your plate
Cottage cheese
Calories & nutrition facts
with vegetables
Nutrition facts
Per 100 g% DV- Calories 95 kcal —
- Protein 11 g 22%
- Carbohydrate 2.9 g 1%
- Fat 4.2 g 5%
- Saturated fat 2.6 g 13%
- Fibre 0.1 g 0%
- Sugars 0.4 g —
- Sodium 403 mg 18%
- Cholesterol 14 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 53 µg 6%
- Vitamin C 4 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.05 mg 0%
- Vitamin K 11 µg 9%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 0.1 mg 1%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 17 µg 4%
- Vitamin B12 0.49 µg 20%
- Choline 17.5 mg 3%
Minerals
- Calcium 56 mg 4%
- Iron 0.1 mg 1%
- Magnesium 4 mg 1%
- Phosphorus 128 mg 10%
- Potassium 86 mg 2%
- Zinc 0.29 mg 3%
- Copper 0.03 mg 3%
- Selenium 4.5 µg 8%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 95 | 11 g | 2.9 g | 4.2 g |
| 1 × oz | 113 g | 107 | 12 g | 3.3 g | 4.7 g |
| 1 × cup | 226 g | 215 | 25 g | 6.6 g | 9.5 g |
| 2 × oz | 226 g | 215 | 25 g | 6.6 g | 9.5 g |
| ½ × oz | 56.5 g | 54 | 6.2 g | 1.6 g | 2.4 g |
| 3 × oz | 339 g | 322 | 37 g | 9.8 g | 14 g |
| 4 × oz | 452 g | 429 | 49 g | 13 g | 19 g |
Similar foods
- Flavoured cottage cheese201 kcal / 100 g
- Lactose free cottage cheese115 kcal / 100 g
- Reduced fat cottage cheese93 kcal / 100 g
- Cottage cheese moussewith fruits135 kcal / 100 g
- Curdsplain, half fat99 kcal / 100 g
- Requesón101 kcal / 100 g
- Cheese curds375 kcal / 100 g
- Quark cheese74 kcal / 100 g
- Quarklow fat51 kcal / 100 g
- Cheesefresh, semi-fat156 kcal / 100 g
Questions about Cottage cheese
How much cottage cheese is a typical serving?
A serving is about 110 g, roughly four heaped tablespoons. That provides 12 g of protein and 105 kcal.
Can you cook cottage cheese, or does it go watery?
You can bake it into savoury pancakes, pasta bakes or egg dishes. For a smoother texture, blend it first; stir it into a hot sauce off the heat, as boiling can make it separate and watery.
How long does cottage cheese last after opening?
Keep it covered in the fridge and use it within three to five days of opening, following any shorter use-by guidance on the pack. Use a clean spoon each time, and discard it if it smells sour or develops mould.
What can you eat with cottage cheese?
For a savoury snack, try it on toast with sliced tomato, black pepper and chives, or serve it with baked potatoes. It also works with fruit such as pineapple or berries, or as a filling for jacket potatoes and pancakes.
Can you use cottage cheese instead of ricotta?
Yes, especially in lasagne, stuffed pasta and savoury fillings. Blend cottage cheese for a smoother texture, then drain it in a sieve if it seems wetter than the ricotta you would otherwise use.
What is the difference between cottage cheese and quark?
Cottage cheese has distinct curds and is usually spoonable, while quark is smooth and more like a thick yoghurt. Quark has 51 kcal and 8.4 g of protein per 100 g; cottage cheese has 95 kcal and 11 g of protein.
Can you freeze cottage cheese?
You can freeze it in a sealed container, but thawing often leaves it grainy and watery. Stir it well after thawing and use it in cooked dishes, such as a pasta bake, rather than expecting its original texture.
Is cottage cheese high in protein?
Yes: a 110 g serving provides 12 g of protein. It also contains 403 mg of sodium per 100 g, so check the amount if you are comparing tubs.
Source: USDA FoodData Central 169078 · per 100 g · carbohydrate per EU label, fibre excluded
