Cottage cheese

USDA name: Cheese, cottage, Nfs

172 calories in 1 cup (210 g). Per 100 g, protein: 11 g, carbohydrates: 4.3 g, fat: 2.3 g.

Serving
1
= 210 g
172KCAL

Cottage cheese, 1 cup

172 calories

Protein
23.1 g
Carbs
9.1 g
Fat
4.8 g
Fiber
0 g
Sugars
8.6 g

Nutrition Facts

Serving size1 cup (210 g)
Amount per serving
Calories172
% Daily Value*
Total Fat 4.8 g6%
Saturated Fat 2.6 g13%
Cholesterol 25.2 mg8%
Sodium 674 mg29%
Total Carbohydrate 9.1 g3%
Dietary Fiber 0 g0%
Total Sugars 8.6 g
Protein 23.1 g
Vitamin D 0 mcg0%
Calcium 216 mg17%
Iron 0.27 mg2%
Potassium 252 mg5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Riboflavin (B2)38% 0.49 mg
  • Vitamin B1237% 0.88 µg
  • Vitamin A16% 145 µg
  • Vitamin B67% 0.12 mg
  • Choline6% 34.2 mg
  • Folate5% 21 µg
  • Thiamin (B1)4% 0.042 mg
  • Niacin (B3)1% 0.19 mg
  • Vitamin E1% 0.17 mg

Little or none: Vitamin C, Vitamin D, Vitamin K.

minerals

% of the Daily Value in this serving

  • Selenium56% 30.7 µg
  • Sodium29% 674 mg
  • Phosphorus25% 311 mg
  • Calcium17% 216 mg
  • Zinc12% 1.3 mg
  • Copper7% 0.063 mg
  • Potassium5% 252 mg
  • Magnesium5% 18.9 mg
  • Iron2% 0.27 mg

How it compares

Against other records in Cottage/ricotta cheese, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Carbohydrates

    Lower than 73%

    Same value as 2 of 15 other records.

    leastmost

  • Calcium

    Higher than 73%

    Same value as 2 of 15 other records.

    leastmost

  • Protein

    Higher than 67%

    Same value as 2 of 15 other records.

    leastmost

  • Total fat

    Higher than 53%

    Same value as 2 of 15 other records.

    leastmost

  • Sugars

    Higher than 53%

    Same value as 2 of 15 other records.

    leastmost

  • Sodium

    Higher than 53%

    Same value as 2 of 15 other records.

    leastmost

Questions

How many calories are in cottage cheese?
1 cup (210 g): 172 calories; protein: 23.1 g, carbohydrates: 9.1 g, fat: 4.8 g.
How much protein is in cottage cheese?
11 g per 100 g. Its estimated share of calories is 54%, using 4 kcal per gram of protein.
How many net carbs are in cottage cheese?
4.3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water81.1 g
Energy82 kcal
Protein11 g
Total lipid (fat)2.3 g
Carbohydrate, by difference4.3 g
Fiber, total dietary0 g
Total Sugars4.1 g
Calcium, Ca103 mg
Iron, Fe0.13 mg
Magnesium, Mg9 mg
Phosphorus, P148 mg
Potassium, K120 mg
Sodium, Na321 mg
Zinc, Zn0.61 mg
Copper, Cu0.03 mg
Selenium, Se14.6 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.02 mg
Riboflavin0.23 mg
Niacin0.09 mg
Vitamin B-60.057 mg
Folate, total10 µg
Folic acid0 µg
Folate, food10 µg
Folate, DFE10 µg
Choline, total16.3 mg
Vitamin B-120.42 µg
Vitamin B-12, added0 µg
Vitamin A, RAE69 µg
Retinol69 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.08 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)0 µg
Fatty acids, total saturated1.3 g
SFA 4:00.04 g
SFA 6:00.035 g
SFA 8:00.026 g
SFA 10:00.061 g
SFA 12:00.062 g
SFA 14:00.2 g
SFA 16:00.57 g
SFA 18:00.23 g
Fatty acids, total monounsaturated0.47 g
MUFA 16:10.029 g
MUFA 18:10.47 g
MUFA 20:10.003 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.072 g
PUFA 18:20.071 g
PUFA 18:30.007 g
PUFA 18:40 g
PUFA 20:40.003 g
PUFA 20:5 n-3 (EPA)0.001 g
PUFA 22:5 n-3 (DPA)0.001 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol12 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2705747, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.