- Nutrition (2%, 100 g): 84 kcal, 11 g of protein, 4.3 g of carbs, 2.3 g of fat.
- Efficiency: 13 g of protein per 100 kcal, less than Greek yogurt and far more than most cheeses.
- Salt: about 0.8 g of salt per 100 g, worth counting in your daily intake.
- Uses: breakfast, egg dishes, creamy blends and blended baking.
What is cottage cheese?
Cottage cheese is a fresh, unripened cheese made from milk curds: small grains in a lightly salted, creamy dressing. The taste is mild and a little salty, the texture grainy and creamy. In the shop it sits in the chilled dairy aisle, typically with 2-4% fat and in light versions too.
It is not the same as Hungarian túró, a crumbly, tangier fresh cheese; cottage cheese grains sit in a creamy dressing. The two often work in place of each other, but taste and texture differ.
Cottage cheese nutrition: calories and protein
The values below are for 2% cottage cheese (USDA FoodData Central). It usually comes in a 150-200 g tub; tub sizes vary by brand, so weigh it or check the label.
| Portion | kcal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 100 g | 84 | 11 | 4.3 | 2.3 |
| 150 g | 126 | 16.5 | 6.5 | 3.5 |
| 200 g | 168 | 22 | 8.6 | 4.6 |
Most of the carbohydrate is milk sugar, so count it if you are lactose intolerant. Full numbers are on the cottage cheese calorie page.
Cottage cheese vs Greek yogurt, ricotta and túró
| Product | kcal | Protein (g) | Carbs (g) | Fat (g) | Protein / 100 kcal (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Cottage cheese, 2% | 84 | 11 | 4.3 | 2.3 | 13.1 | 321 |
| Greek yogurt, 0% fat | 59 | 10.2 | 3.6 | 0.4 | 17.3 | 36 |
| Light ricotta | 138 | 11.4 | 5.1 | 7.9 | 8.3 | 99 |
| Plain yogurt, whole milk | 61 | 3.5 | 4.7 | 3.2 | 5.7 | 46 |
Per calorie, fat-free Greek yogurt is stronger on protein (17 g per 100 kcal), while cottage cheese is chunkier, creamy and saltier. Ricotta is more calorie-dense. We hold no USDA data for túró, so we give no numbers: low-fat túró is similarly high in protein, but the exact value differs by product. On any label you can work out the same measure: protein × 100 / kcal.
How much salt is in cottage cheese?
Cottage cheese has 321 mg of sodium per 100 g, about 0.8 g of salt. A 200 g tub gives 1.6 g, roughly a third of the WHO’s limit of 5 g a day. If you eat a lot of salty food, pick a lower-sodium product and check the sodium or salt line on the label.
How to use cottage cheese
- Breakfast: with fruit (pineapple, strawberries, berries) or on toast with eggs or smoked salmon.
- In savoury dishes: egg muffins, wraps, salads, scrambled eggs.
- Blended: whizzed smooth it turns creamy, good in pancake batter, cheesecake filling and dips, without the cream.
- As a snack: a tub on its own is around 20 g of protein.
5 of our recipes use cottage cheese, each with macros calculated from grams.
| Recipe | kcal | Protein (g) | Carbs (g) | Fat (g) | Time |
|---|---|---|---|---|---|
| Cottage Cheese Egg Muffins | 376 | 33 | 11 | 21 | 25 min |
| Smoked Salmon Cottage Toast | 339 | 31 | 36 | 7 | 5 min |
| Cottage Cheese & Pineapple Cup | 242 | 23 | 24 | 6 | 3 min |
| Strawberry Cheesecake Overnight Oats | 376 | 22 | 59 | 6 | 5 min |
| Smoked Salmon Cucumber Bites | 136 | 18 | 8 | 4 | 8 min |
Storage, lactose and pregnancy
- Storage: in the fridge, usually 5-7 days after opening; always check the date and the after-opening advice on the pack.
- Lactose: little, but not zero. If you are lactose sensitive, go for the lactose-free version.
- Pregnancy: eat only products made from pasteurised milk.
For more high-protein food, see the high-protein foods chart, the diet recipes page and the Greek yogurt guide.
Frequently asked questions
How many calories are in cottage cheese?
100 g of 2% cottage cheese is 84 kcal, and a 200 g tub is 168 kcal.
How much protein is in cottage cheese?
11 g per 100 g, and 22 g in a 200 g tub.
Is cottage cheese healthy?
It is rich in protein and low in calories, but it also contains salt. It fits a healthy diet if you count the sodium.
Cottage cheese or túró?
Both are fresh cheeses high in protein. Túró is crumbly and tangier; cottage cheese is grainy with a creamy dressing. Check the label for exact values using protein × 100 / kcal.
Can you lose weight with cottage cheese?
It can help, since it gives lots of protein for few calories and keeps you full. But weight loss needs a daily calorie deficit. The calorie calculator works out your target.
When should you eat cottage cheese?
Any time. At breakfast, as a snack, or in the evening, since protein fills you up. There is no forbidden time; the daily calories count.
Is there lactose-free cottage cheese?
Yes, lactose-free versions are sold in shops. In the regular product the milk sugar is low, but not zero.