Cottage Cheese: Calories, Nutrition Facts, and Health Benefits (2026)

Cottage cheese contains 190 calories per 1 cup lowfat (226 g), with 24.9 g of protein and 9.7 g of carbs. It has 5.2 g of fat, 206 mg of calcium, and a glycemic load of about 2, making it a nutritious option for various diets.

This page provides comprehensive information on the nutrition facts of cottage cheese, focusing on its benefits and how it fits into different dietary goals. It includes details on calories, macronutrients, and comparisons with other dairy products.

Cottage Cheese Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for cottage cheese per 1 cup lowfat (226 g) and per 100 g, highlighting its key nutrients.

Values are for 1 cup lowfat (226 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	190	84	9%
Protein	24.9 g	11.0 g	50%
Carbohydrates	9.7 g	4.3 g	4%
Fiber	0.0 g	0.0 g	0%
Sugar	9.3 g	4.1 g	-
Fat	5.2 g	2.3 g	7%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	235 mg	104 mg	5%
Calcium	206 mg	91 mg	16%
Sodium	823 mg	364 mg	36%
Vitamin B12	0.97 mcg	0.43 mcg	40%

About 21% of cottage cheese calories come from carbohydrates, 54% from protein and 25% from fat.

Cottage Cheese by Health Goal

This section presents the by-goal ratings for cottage cheese, illustrating how it aligns with various dietary objectives.

Goal	Rating	Why
Weight loss	Fair	190 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 2 per serving
Bone health	Good	Provides 206 mg calcium (16% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Good	Good protein source at 24.9 g per serving

Cottage Cheese and Blood Sugar

Glycemic index: 10. Glycemic load: 2 per serving.

Cottage Cheese has a glycemic load of about 2 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Cottage Cheese Compares to Other Dairy and Alternatives

In this comparison table, cottage cheese is evaluated against other dairy products and alternatives, allowing for informed dietary choices.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Cottage Cheese	84	11.0	2.3	91
Greek Yogurt	59	10.3	0.4	110
Ricotta	174	11.3	13.0	207
Yogurt	61	3.5	3.3	121

Cottage Cheese Myths, Checked

Cottage cheese is always high in fat , Misleading. Low-fat cottage cheese is mostly protein; the type you buy sets the fat.

Cottage cheese is low in sodium , False. It is fairly high, around 360 mg per cup; look for low-sodium versions.

How to Track Cottage Cheese

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cottage cheese accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of cottage cheese?

One cup of cottage cheese contains 190 calories, making it a relatively low-calorie food option compared to other dairy products.

Is cottage cheese good for weight loss?

Cottage cheese can be beneficial for weight loss due to its high protein content of 24.9 g per cup, which may help with satiety and muscle maintenance.

Can people with diabetes eat cottage cheese?

People with diabetes can include cottage cheese in their diets, as it has a low glycemic load of about 2, indicating minimal impact on blood sugar levels.

How much protein is in cottage cheese?

Cottage cheese is rich in protein, providing 24.9 g per cup, which supports muscle health and can aid in recovery after exercise.

Is cottage cheese high in sugar?

Cottage cheese contains 9.3 g of sugar per cup, which is relatively low compared to many other dairy products, making it a suitable choice for those monitoring sugar intake.

Is cottage cheese good for weight loss?

Due to its high protein and low-calorie profile, cottage cheese is often recommended for weight loss, helping to keep you full while providing essential nutrients.

Key Takeaways

• Cottage cheese has 190 calories per 1 cup lowfat.
• It contains 24.9 g of protein, making it a high-protein food.
• The carbohydrate content is 9.7 g per cup.
• Cottage cheese has 5.2 g of fat per serving.
• It provides 206 mg of calcium, supporting bone health.
• The glycemic load is low, at about 2 per serving.