Eggs & Dairy
Cottage cheese nutrition facts
A 4 undetermined oz (113 g) serving of cottage cheese provides 81 calories, 14 g protein, 3 g carbohydrate, and 1 g fat — about 71% of its calories from protein, 16% from carbohydrate, and 13% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 4 undetermined oz (113 g) | Per 100 g |
|---|---|---|
| Calories | 81 | 72 |
| Protein | 14 g | 12 g |
| Total carbohydrate | 3 g | 3 g |
| Total fat | 1 g | 1 g |
Vitamins & minerals
Per serving (113 g)
- Vitamin A (RAE)
- 12.4 mcg
- Vitamin E
- 0.01 mg
- Vitamin K
- 0.11 mcg
- Thiamin (B1)
- 0.02 mg
- Riboflavin (B2)
- 0.19 mg
- Niacin (B3)
- 0.14 mg
- Vitamin B6
- 0.08 mg
- Folate (DFE)
- 13.6 mcg
- Vitamin B12
- 0.71 mcg
- Magnesium
- 5.65 mg
- Phosphorus
- 151 mg
- Zinc
- 0.43 mg
- Copper
- 0.03 mg
- Manganese
- 0.00 mg
- Selenium
- 10.2 mcg
Photo by Vladimír Sládek on Pexels
Selecting, storing & prepping cottage cheese
- Selecting
- Cottage cheese is sold by curd size (small vs. large) and fat content (whole, 2%, 1%, fat-free) — small curd tends to be softer and milder, large curd firmer and tangier.
- Storing
- Unopened, keeps until the printed date; once opened, use within 5-7 days refrigerated. Cottage cheese spoils faster than harder cheeses due to its high moisture content.
- Prepping
- Draining excess liquid (whey) that pools on top before serving gives a thicker texture, though stirring it back in is also fine and doesn't affect food safety.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 4 undetermined oz (113 g), cottage cheese is an excellent source of Vitamin B12 and Protein and a good source of Selenium, Riboflavin, and Phosphorus.
Relatively high in Sodium per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 4 undetermined oz (113 g) serving.
Key metrics
Nutrient density
Per 100 kcal, cottage cheese delivers about 7% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest eggs & dairy to cottage cheese by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, cottage cheese is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in cottage cheese?
- A 4 undetermined oz (113 g) serving of cottage cheese has about 81 calories. Per 100 g, it has 72 calories — a low calorie density.
- How much protein is in cottage cheese?
- Cottage cheese provides about 14 g of protein per 4 undetermined oz (113 g) serving, which is 28% of the Daily Value — an excellent source.
- What are the macros in cottage cheese?
- Per serving, cottage cheese has roughly 14 g protein, 3 g carbohydrate, and 1 g fat. By calories, that is 71% protein, 16% carbohydrate, and 13% fat.
- Is cottage cheese high in protein?
- Cottage cheese has a protein density of about 17.2 g per 100 kcal, and 71% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in cottage cheese?
- Per 4 undetermined oz (113 g), cottage cheese is a notable source of Vitamin B12, Selenium, Riboflavin, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of cottage cheese?
- Per 4 undetermined oz (113 g), cottage cheese has 81 calories, 14 g protein, 3 g carbohydrate, and 1 g fat, plus notable amounts of Vitamin B12, Selenium, Riboflavin, and Phosphorus. See the full nutrition facts label above for every vitamin and mineral.
Use it
More eggs & dairy
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 173417 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Cottage cheese Nutrition Facts.” https://nutrifactshub.com/foods/cottage-cheese