Macros in Cottage cheese
100 g of Cottage cheese provides 11 g protein, 4.3 g fat and 3.4 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 11 g
- Fat
- 4.3 g
- Carbs
- 3.4 g
98 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in Cottage cheeseCalculate macros for your serving
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In your portion
221 kcal
- Protein
- 24.9 g
- Fat
- 9.7 g
- Carbs
- 7.7 g
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.
| Amount | Weight | Protein | Fat | Carbs | Calories |
|---|---|---|---|---|---|
| [1] | 113 g | 12.4 g | 4.9 g | 3.8 g | 111 kcal |
| [4] | 150 g | 16.5 g | 6.5 g | 5.1 g | 147 kcal |
| [1] | 210 g | 23.1 g | 9 g | 7.1 g | 206 kcal |
| [1] | 225 g | 24.8 g | 9.7 g | 7.7 g | 221 kcal |
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
- USDA SR Legacy via NutritionValue.org: Creamed cottage cheese (opens in a new tab)
- USDA SR Legacy via NutritionValue.org: Lowfat 2% cottage cheese (opens in a new tab)
- USDA SR Legacy via NutritionValue.org: Nonfat dry-curd cottage cheese (opens in a new tab)
- Open Food Facts: Daisy single-serve cottage cheese label (opens in a new tab)
- Open Food Facts: Kemps pineapple cottage cheese label (opens in a new tab)
- Wikipedia: Tvorog (opens in a new tab)
- Wikipedia: Cottage cheese (opens in a new tab)
Compare Cottage cheese macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 11.2 g
- Fat
- 4.4 g
- Carbs
- 3.5 g
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.
Compare macros by serving weight
| 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
Use the right values for your food
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How FoodWarz works →FAQ
How do I calculate macros for a serving of Cottage cheese?
Multiply each per-100 g value by the serving weight and divide by 100. A 226 g portion gives about 24.9 g protein, 9.7 g fat and 7.7 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
What are the macros in 1 serving (4 oz)?
1 serving (4 oz) weighs about 113 g. At this page's per-100 g values that is about 12.4 g protein, 4.9 g fat and 3.8 g carbs.
What are the macros in 1 single-serve tub?
1 single-serve tub weighs about 150 g. At this page's per-100 g values that is about 16.5 g protein, 6.5 g fat and 5.1 g carbs.
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 protein per 100 g than Cottage cheese.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Cottage cheese (this page)Most protein | 11 g | 98 kcal | 4.3 g | 3.4 g |
| Greek yogurt | 10 g | 59 kcal | 0.4 g | 3.6 g |
| Plain yogurt | 3.5 g | 61 kcal | 3.3 g | 4.7 g |
| Milk | 3.2 g | 61 kcal | 3.3 g | 4.8 g |
| Skim milk | 3.4 g | 34 kcal | 0.1 g | 5 g |
| Almond milkLeast protein | 0.6 g | 15 kcal | 1.1 g | 0.6 g |
| Soy milk | 3.3 g | 54 kcal | 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 methodologyNutrition 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