In short: 100 g of cottage cheese contains 98 calories, 11 g of protein, 3.4 g of carbohydrate and 4.3 g of fat. A oz (113 g) portion has about 111 calories and 13 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Calories | 98 kcal | 111 kcal |
| Protein | 11 g | 13 g |
| Total fat | 4.3 g | 4.9 g |
| Saturated fat | 1.7 g | 1.9 g |
| Monounsaturated fat | 0.78 g | 0.88 g |
| Polyunsaturated fat | 0.12 g | 0.14 g |
| Carbohydrate | 3.4 g | 3.8 g |
| Dietary fiber | 0 g | 0 g |
| Total sugars | 2.7 g | 3 g |
| Cholesterol | 17 mg | 19 mg |
| Sodium | 315 mg | 356 mg |
It is a good source of protein, at 11 g per 100 g.
It contains no dietary fiber.
The standout micronutrient is protein, at 22% of the daily value per 100 g — protein builds and repairs muscle, skin and enzymes.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Potassium | 104 mg | 118 mg |
| Calcium | 83 mg | 94 mg |
| Iron | 0.07 mg | 0.08 mg |
| Magnesium | 8 mg | 9 mg |
| Zinc | 0.4 mg | 0.45 mg |
| Selenium | 9.7 µg | 11 µg |
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Vitamin A | 37 µg | 42 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.1 µg | 0.11 µg |
| Vitamin E | 0.08 mg | 0.09 mg |
| Vitamin K | 0 µg | 0 µg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.16 mg | 0.18 mg |
| Niacin | 0.1 mg | 0.11 mg |
| Vitamin B-6 | 0.05 mg | 0.05 mg |
| Vitamin B-12 | 0.43 µg | 0.49 µg |
| Folate | 12 µg | 14 µg |
| Choline | 18 mg | 21 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 23rd out of 109 foods in this reference. Within dairy, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Greek Yogurt | 9.9 g | 73 kcal |
| Mozzarella | 22 g | 299 kcal |
| Milk | 3.3 g | 50 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
Related foods
Source
All values come from USDA FoodData Central (SR Legacy), food ID 172179, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Cheese, cottage, creamed, large or small curd.