Nutrition for Cottage Cheese

Cottage Cheese Nutrition Summary

One cup of cottage cheese (210 grams or 0.5 lb) contains 206 calories and 23.4 grams of protein. Cottage cheese consist of 80% water, 3% carbohydrates, 11% protein, and 4% fat.

Cottage cheese is an excellent source of many nutrients, including protein, calcium, potassium and Vitamin B12. It also contains significant amounts of Vitamin A, riboflavin, zinc, selenium and phosphorus.

In one cup of cottage cheese:

• Calories: 206
• Protein: 23.4 g
• Sugar: 5.6 g
• Fat: 9 g, (Saturated: 3.6 g)
• Cholesterol: 35.7 mg
• Sodium: 661.5 mg

There is no significant amounts of dietary fiber in cottage cheese.

See the Cottage Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, cottage, creamed, large or small curd.

Calories in Cottage Cheese

Cottage cheese has 206 calories per cup or 98 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.

46% of calories in cottage cheese are from protein, 40% of calories are from fat and 14% of calories are from carbohydrates.

Calories from Carbs

Calories from Fat

Omega-6 in Cottage Cheese

Calories Similar to Cottage Cheese

Some other dairy or egg products with similar calories to cottage cheese by weight:

• Vanilla Yogurt: +4 calories
• Half and Half: +69 calories
• Buttermilk: -76 calories
• Yogurt: -78 calories

Protein in Cottage Cheese

An excellent source of protein, a single cup of Cottage Cheese contains 47% of recommended daily values or 23.4 grams of protein. In addition, cottage cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

• Protein: 23.35 g
• Tryptophan: 0.31 g
• Threonine: 1.05 g
• Isoleucine: 1.24 g
• Leucine: 2.34 g
• Lysine: 1.96 g
• Methionine: 0.56 g
• Phenylalanine: 1.21 g
• Valine: 1.57 g
• Histidine: 0.68 g

Protein Similar to Cottage Cheese

Some other dairy or egg products with similar amounts of protein to cottage cheese by weight:

• Greek Yogurt: -2.5 grams
• Egg: +3 grams
• Boiled Egg: +3.1 grams
• Fried Egg: +5.2 grams

Vitamins and Minerals in Cottage Cheese

An good source of many nutrients, cottage cheese contains abundant amounts of calcium, potassium and Vitamin B12. In fact, a single cup of cottage cheese contains 38% of recommended daily values or 0.9 ug of Vitamin B12. Also an excellent source of calcium, a single cup of cottage cheese contains 17% of recommended daily values or 174.3 milligrams of calcium.

Vitamins in cottage cheese (1 cup):

• Vitamin a: 77.7 ug
• Thiamin: 0.1 mg
• Riboflavin: 0.3 mg
• Niacin: 0.2 mg
• Vitamin b6: 0.1 mg
• Vitamin e: 0.2 mg
• Folate: 25.2 ug
• Vitamin b12: 0.9 ug

Minerals in cottage cheese (1 cup):

• Calcium: 174.3 mg
• Potassium: 218.4 mg
• Iron: 0.1 mg
• Magnesium: 16.8 mg
• Zinc: 0.8 mg
• Selenium: 20.4 ug
• Phosphorus: 333.9 mg
• Copper: 0.1 mg
• Choline: 38.6 mg

There is no significant amounts of manganese, pantothenic acid, vitamin c or vitamin k in cottage cheese.

Similar to Cottage Cheese for Vitamin B12

Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to cottage cheese:

• Condensed Milk: +0.02 UG
• Whole Milk: +0.04 UG
• Buttermilk: +0.06 UG
• Vanilla Ice Cream: -0.08 UG

Flavonoids and Carotenoids in Cottage Cheese ^[3]

Cottage Cheese Nutrition Chart

Cottage Cheese in Cooking

Cottage cheese is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of cottage cheese.

Friends and Relatives of Cottage Cheese

Foods commonly cooked with cottage cheese:

• Pasta
• Whole Wheat Bread

Other similar relatives:

• Ricotta Cheese
• Cheddar Cheese
• Skim Milk