Calories in Cottage Cheese, Nutrition and Benefits

How many calories in Cottage cheese? See below, the Cottage cheese calories for the different serving sizes. We provide you with Cottage cheese nutrition facts and the health benefits of Cottage cheese to help you lose weight and eat a healthy diet.

Cottage Cheese is thought to have originated from the curd left over from making butter.

It is a lot lower in fat than other cheeses, approx. 4g per 100g. Low fat varieties are also available. Cottage cheese provides a good source of vitamin A, B1-B3, B5, B6, B12, D, potassium, calcium, phosphorus, selenium and zinc and is also high in protein.

Enjoy losing weight with our Cottage Cheese diet recipes below

Calories in Cottage Cheese

Cottage cheese is great for our bones and teeth. Given the presence of casein, it makes you feel full for longer. Other Cottage cheese benefits include acting as an energy booster.

Compare calories in Cottage cheese with the other calories in dairy products.

Calories in Cottage Cheese, Lowfat, 1% Milkfat

Refuse: 0%
Serving SizeCalories per Serving
100 grams72 kcal (303 kJ)
1 cup (not packed), 226 grams163 kcal (685 kJ)
4 oz, 113 grams81 kcal (342 kJ)

Cottage Cheese, Lowfat, 2% Milkfat

Refuse: 0%
Serving SizeCalories per Serving
100 grams86 kcal (361 kJ)
1 cup (not packed), 226 grams194 kcal (816 kJ)
4 oz, 113 grams97 kcal (408 kJ)

Calories in Cottage Cheese, Creamed, With Fruit

Refuse: 0%
Serving SizeCalories per Serving
100 grams97 kcal (407 kJ)
1 cup (not packed), 226 grams219 kcal (920 kJ)
4 oz, 113 grams110 kcal (460 kJ)

Cottage Cheese, With Vegetables

Refuse: 0%
Serving SizeCalories per Serving
100 grams95 kcal (397 kJ)
1 cup, 226 grams215 kcal (897 kJ)

Cottage Cheese Nutritional Information

Cottage Cheese, Lowfat, 1% Milkfat
Nutritional value per 100 g (3.5 oz)
Water82.48 g
Energy303 kJ (72 kcal)
Carbohydrates2.72 g
Sugars2.72 g
Total Fat:1.02 g
saturated fat0.645 g
monounsaturated fat0.291 g
polyunsaturated fat0.031 g
Cholesterol4 mg
Protein12.39 g
Calcium, Ca61 mg (6 %)
Iron, Fe0.14 mg (0.8 %)
Magnesium, Mg5 mg (1 %)
Phosphorus, P134 mg (13 %)
Potassium, K86 mg (1.8 %)
Zinc, Zn0.38 mg (3 %)
Copper, Cu0.028 mg (1.4 %)
Manganese, Mn0.003 mg (0.2 %)
Selenium, Se9.0 mcg (13 %)
Thiamine (Vit. B1)0.021 mg (1.4 %)
Riboflavin (Vit. B2)0.165 mg (10 %)
Niacin (Vit. B3)0.128 mg (0.6 %)
Pantothenic acid (B5)0.215 mg (2 %)
Vitamin B60.068 mg (3 %)
Folate (Vit. B9)12 mcg (3 %)
Vitamin B120.63 mcg (11 %)
Vitamin A41 IU (1 %)
Vitamin E0.01 mg (0.05 %)
Vitamin K0.1 mcg (0.1 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

Cottage Cheese Recipes

Zucchini Frittata Recipe

Egg White Zucchini Frittata with Cottage Cheese
This egg white zucchini or courgette frittata recipe will make a healthy start to your day. It is low in carbs, calories, cholesterol, fat and sodium. It meets dietary requirements for a low glycemic, low fat high protein, low carb high protein and diabetic diet.

Cold Avocado Soup

Chilled Avocado Soup
5 minutes is all you need to make this avocado, cottage cheese and cucumber soup. It is a healthy soup for lunch or as a snack. One portion contains 197 kcal, 4g of net carbs, full of fiber 28% of DV, vitamin C 24% and folate 25%.

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