Foods · Dairy and eggs
Calories in cottage cheese
Cottage cheese: about 81 calories per 100 g. A portion of 1 cup (226 g) has about 183 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 81 | 10.5 g | 4.8 g | 2.3 g |
| 4 oz | 113 g | 92 | 11.8 g | 5.4 g | 2.6 g |
| 1 cup (not packed) | 226 g | 183 | 23.6 g | 10.8 g | 5.1 g |
Where the calories come from
- Protein 51%
- Carbs 23%
- Fat 25%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 81 kcal |
| Protein | 10.5 g |
| Carbohydrate | 4.8 g |
| of which sugars | 4 g |
| Fibre | 0 g |
| Fat | 2.3 g |
| of which saturated | 1.2 g |
| Cholesterol | 12 mg |
| Sodium | 308 mg |
| Potassium | 125 mg |
| Calcium | 111 mg |
| Iron | 0.1 mg |
| Water | 81.2 g |
How it compares with other dairy and eggs
Among the 15 dairy and eggs listed on this site, cottage cheese ranks number 7 from the lowest in calories per 100 g, and number 7 from the highest in protein per 100 g.
Fewer calories per 100 g
- Plain yogurt (low fat) 63 cal
- Whole milk 61 cal
- Greek yogurt (plain, nonfat) 59 cal
More calories per 100 g
- Egg (raw) 143 cal
- Hard-boiled egg 155 cal
- Mozzarella 299 cal
What 183 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of cottage cheese (1 cup, 183 calories) equals about 41 minutes of walking or 19 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Cheese, cottage, lowfat, 2% milkfat”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in cottage cheese (1 cup)?
About 183 calories (≈). That is 1 cup (226 g) of cottage cheese, using the USDA reference value of 81 calories per 100 g.
How many calories are in 100 grams of cottage cheese?
About 81 calories (≈). One ounce (28 g) is about 23 calories.
How much protein is in cottage cheese?
10.5 g per 100 g, and about 51% of its calories come from protein (≈). A portion of 1 cup has about 23.6 g.
Source
- USDA FoodData Central, SR Legacy: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
Related guides
- how many calories are in chicken breast raw vs cookedHow many calories are in chicken breast, raw vs cooked?Raw chicken breast is about 120 calories per 100 g; cooked (roasted) it is about 165, because cooking drives out water, not energy.
- how many calories are in common foods per 100 gramsCalories in 40 common foods per 100 g, rankedWe ranked 40 common foods by calories per 100 g with USDA data. The spread is about 60-fold, and water content explains most of it. Free CSV included.
- does celery have negative caloriesDoes celery have negative calories?No. A medium celery stalk has about 6 calories and digesting it uses a small fraction of that, so the net stays above zero. Celery is low-calorie, not negative.