Cottage Cheese Nutrition Facts
A 100 g serving of cottage cheese contains 81 kcal, 11g protein (lime), 2.3g fat (pink) and 4.8g carbohydrate (blue). It has modest fiber and 4.0g sugar. Its standout micronutrients are vitamin B12 (0.4 µg), sodium (308 mg).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Cottage Cheese Nutrition
Cottage Cheese is a dairy food valued for its calcium, protein and fat content. At 81 kcal per 100 g serving, it provides 11g of protein, 4.8g of carbohydrate and 2.3g of fat. Cottage Cheese is particularly rich in vitamin B12, delivering 0.4µg — 19% of the daily value — in a single serving. It has modest fiber and 4.0g sugar.
For athletes and anyone tracking macros, cottage cheese is an efficient source of protein, delivering 12.9g of protein per 100 kcal. It pairs well with slower-digesting carbohydrate sources across a meal, and its 11g protein per 81 kcal gives a favorable protein-to-calorie ratio for cutting or maintenance.
Frequently Asked Questions
How many calories are in a 100 g serving of cottage cheese?
A 100 g serving of cottage cheese has 81 kcal, 11g protein, 2.3g fat and 4.8g carbohydrate.
How much protein is in cottage cheese?
11g per 100 g serving. This is a complete or near-complete protein source that contributes meaningfully to daily amino acid needs.
Is cottage cheese high in sodium?
Cottage Cheese has 308 mg of sodium per 100 g serving (13% DV).
Which nutrients is cottage cheese richest in?
Cottage Cheese is richest in vitamin B12 (0.4 µg), sodium (308 mg).
Is cottage cheese good for tracking macros?
For athletes and anyone tracking macros, cottage cheese is an efficient source of protein, delivering 12.9g of protein per 100 kcal.
Log the cottage cheese in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.