Calories in Cottage Cheese: Full Nutrition Breakdown
How many calories are in cottage cheese? Serving-by-serving breakdown with full nutrition facts and FAQ.
Cottage cheese is a fresh, mild-flavored cheese known for its high protein content and versatility in both sweet and savory dishes. It is available in several milkfat varieties, each offering a different balance of calories and fat while maintaining an impressive protein-to-calorie ratio. Here is a complete breakdown of cottage cheese nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Protein | Total Fat | Carbs | Calcium |
|---|---|---|---|---|---|---|
| 1/2 cup (1% milkfat) | ~113 g | 81 kcal | 14 g | 1.2 g | 3.4 g | 69 mg |
| 1 cup (1% milkfat) | ~226 g | 163 kcal | 28 g | 2.3 g | 6.2 g | 138 mg |
| 1/2 cup (2% milkfat) | ~113 g | 92 kcal | 13.1 g | 2.6 g | 4.1 g | 95 mg |
| 1 cup (2% milkfat) | ~226 g | 183 kcal | 26.2 g | 5.1 g | 8.2 g | 190 mg |
| 1/2 cup (4% milkfat) | ~113 g | 111 kcal | 12.5 g | 4.8 g | 3.8 g | 83 mg |
| 1 cup (4% milkfat) | ~226 g | 222 kcal | 25 g | 9.7 g | 7.6 g | 166 mg |
| 100 g (2% milkfat) | 100 g | 81 kcal | 11.6 g | 2.3 g | 3.6 g | 84 mg |
Cottage cheese is also a good source of B vitamins, phosphorus, and selenium. Its high protein and relatively low calorie content make it a popular choice among people focused on muscle building and weight management.
Frequently Asked Questions (FAQ)
How much protein does cottage cheese have per cup?
A one-cup serving of 2% milkfat cottage cheese contains approximately 26 grams of protein, while the 1% variety provides about 28 grams. This makes cottage cheese one of the highest-protein dairy foods available, rivaling Greek yogurt in protein density.
What is the difference between 1%, 2%, and 4% cottage cheese?
The percentage refers to milkfat content by weight. A cup of 1% cottage cheese has about 163 calories and 2.3 grams of fat, 2% has about 183 calories and 5.1 grams of fat, and 4% (full-fat) has about 222 calories and 9.7 grams of fat. Protein content is similar across all three varieties, so choosing lower-fat versions primarily reduces calorie and fat intake.
Is cottage cheese good for weight loss?
Cottage cheese is widely considered an excellent food for weight loss due to its high protein content and relatively low calorie density. The protein promotes satiety and helps preserve muscle mass during calorie restriction. A cup of 1% cottage cheese delivers 28 grams of protein for only 163 calories.
How does cottage cheese compare to Greek yogurt?
Both are high-protein dairy options, but cottage cheese generally provides slightly more protein per serving. A cup of 2% cottage cheese has about 26 grams of protein and 183 calories, while a cup of nonfat Greek yogurt has about 23 grams of protein and 130 calories. Cottage cheese tends to have more sodium, while Greek yogurt typically contains more calcium per serving.
Is cottage cheese high in sodium?
Cottage cheese is moderately high in sodium, with a one-cup serving of 2% milkfat containing roughly 700 to 750 mg of sodium. The sodium is added during production to enhance flavor and aid in curd formation. Low-sodium varieties are available and typically contain about 50% less sodium than regular versions.
How much protein does cottage cheese have per cup?
What is the difference between 1%, 2%, and 4% cottage cheese?
Is cottage cheese good for weight loss?
How does cottage cheese compare to Greek yogurt?
Is cottage cheese high in sodium?
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