Calories in Cottage cheese

100 g of Cottage cheese has about 98 calories. At the reference weight of 226 g, that is about 221 calories. Enter the amount you actually eat to calculate your portion.

Calories per 100 g

98 kcal

calories per 100 g

Protein: 11 g
Fat: 4.3 g
Carbs: 3.4 g

These are reference values. Ingredients and preparation can change the result.

Macros in Cottage cheese

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Portion size, grams

In your portion

221 kcal

Protein: 24.9 g
Fat: 9.7 g
Carbs: 7.7 g

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About Cottage cheese

Cottage cheese is a fresh, unaged cheese. Skim milk is soured with a lactic starter culture or acid, then the curd is cut, gently cooked, drained and rinsed. The loose curds are mixed with a salted cream dressing, which sets the fat level; in the US, plain cottage cheese must contain at least 4% milkfat. Quark is strained and tvorog is drained and pressed, so neither has separate dressed curds.

Typical pieces and portions

Weights come from the sources below. Calories and macros are scaled from the per-100 g values on this page. Select a weight to load it into the calculator.

Calories and macros in typical amounts of Cottage cheese
Amount	Weight	Calories	Protein	Fat	Carbs
[1]	113 g	111 kcal	12.4 g	4.9 g	3.8 g
[4]	150 g	147 kcal	16.5 g	6.5 g	5.1 g
[1]	210 g	206 kcal	23.1 g	9 g	7.1 g
[1]	225 g	221 kcal	24.8 g	9.7 g	7.7 g

What changes the numbers

Milkfat level on the tub. The figures on this page are for creamed, full-fat (4%) cottage cheese. USDA lists 2% lowfat at 81 kcal and 2.3 g fat per 100 g, so logging a lowfat tub as full-fat overstates its energy by about a fifth.[2]
Dry curd, no cream dressing. USDA lists uncreamed, nonfat dry-curd cottage cheese at 72 kcal and 0.3 g fat per 100 g, with a loose cup weighing 145 g. Both the energy per 100 g and the cup weight are lower than for creamed cottage cheese.[3]
Fruit or flavoured tubs. Pineapple and other fruit tubs usually have more carbs and sugar per 100 g than plain, and often a little less protein (Kemps pineapple: 7.1 g carbs and 9.7 g protein, against 3.4 g and 11.1 g for plain creamed). Log these from the pack label.[5]
Quark or tvorog instead. Both come in fat grades from fat-free or skimmed up to full-fat, so the plain cottage cheese figure can be too high or too low for them. Use the fat percentage and per-100 g values printed on the pack.[6]

How to log it

Check the milkfat percentage on the tub and log that version. Then weigh your portion, since a cup's weight depends on curd size and how firmly you pack it. Log fruit, honey or granola separately.

Sources for this note

How to calculate calories in Cottage cheese

Multiply the calories per 100 g by your portion weight, then divide by 100. For the reference 226 g portion, the calculation is:

98 × 226 ÷ 100 ≈ 221 kcal

Reference portion: cup (226 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.

Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.

Calories by portion size

Portion	Calories	Protein	Fat	Carbs
50 g	49 kcal	5.5 g	2.2 g	1.7 g
100 g	98 kcal	11 g	4.3 g	3.4 g
200 g	196 kcal	22 g	8.6 g	6.8 g
226 g	221 kcal	24.9 g	9.7 g	7.7 g

Additional nutrients · 100 g

Fiber: 0 g
Sugars: 3.5 g

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FAQ

How many calories are in a 226 g portion of Cottage cheese?

Using this reference entry, 226 g has about 221 calories. The calculator scales the per-100 g value; it does not identify your recipe or brand.

Can I use the same number for any cup, slice or piece?

No. Household measures and individual pieces can have different weights. Use the gram weight of the edible portion, or the serving weight printed on your package.

How many calories are in 1 serving (4 oz)?

1 serving (4 oz) weighs about 113 g, which is about 111 calories at 98 kcal per 100 g.

How many calories are in 1 single-serve tub?

1 single-serve tub weighs about 150 g, which is about 147 calories at 98 kcal per 100 g.

Is cottage cheese good for calorie tracking?

Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.

How Cottage cheese compares

No other food in this table has more calories per 100 g than Cottage cheese.

Calories, protein, fat and carbs per 100 g
Food	Calories	Protein	Fat	Carbs
Cottage cheese (this page)Most calories	98 kcal	11 g	4.3 g	3.4 g
Greek yogurt	59 kcal	10 g	0.4 g	3.6 g
Plain yogurt	61 kcal	3.5 g	3.3 g	4.7 g
Milk	61 kcal	3.2 g	3.3 g	4.8 g
Skim milk	34 kcal	3.4 g	0.1 g	5 g
Almond milkFewest calories	15 kcal	0.6 g	1.1 g	0.6 g
Soy milk	54 kcal	3.3 g	1.8 g	6.3 g

Data sources

Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.

Nutrition data methodology

Nutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.

Last updated: October 3, 2026