QUICK ANSWER
How many calories are in cottage cheese?
The selected creamed cottage cheese provides 98 kcal per 100 g. Scale from the edible portion and keep other states separate.
98 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Cottage cheese nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 98 kcal
- Protein
- 11.1 g
- Carbohydrate
- 3.38 g
- Fat
- 4.3 g
- Fibre
- 0 g
- Sodium
- 315 mg
- Calcium
- 83 mg
- Selenium
- 9.7 µg
Source: USDA FoodData Central SR Legacy record 172179. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
11.1 g per 100 g. From Cheese, cottage, creamed, large or small curd.
Carbohydrate
3.38 g per 100 g. From Cheese, cottage, creamed, large or small curd.
Fat
4.3 g per 100 g. From Cheese, cottage, creamed, large or small curd.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where cottage cheese fits in a varied eating pattern.
Sodium
315 mg per 100 g in the selected USDA record.
Calcium
83 mg per 100 g in the selected USDA record.
Selenium
9.7 µg per 100 g in the selected USDA record.
Vitamin A
37 µg RAE per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Creamed, large or small curd
Selected reference.
Low-fat or nonfat
Choose the fat-level-specific product.
With fruit
Use the package label or add fruit and sweetener separately.
In a recipe
Log the full recipe and the cottage-cheese amount used.
PRACTICAL CONTEXT
How cottage cheese can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 98 kcal per 100 g, the 28.35 g example is 27.8 kcal.
Fibre check
The selected record lists 0 g fibre per 100 g.
Protein check
The selected record lists 11.1 g protein per 100 g.
Best logging move
Match the fat level, weigh the portion and keep fruit, sauces or recipe ingredients separate.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep cottage cheese chilled and follow package directions.
After opening or cooking
Keep the container closed and use a clean utensil.
Prepare
Prevent dairy allergen cross-contact where relevant.
Safety boundary
The nutrient record does not establish storage duration or dairy-safety limits; follow package and current local guidance.
PHOTO LOGGING
How to log cottage cheese more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Cheese, cottage, creamed, large or small curd.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Cottage cheese calorie and nutrition questions
How many calories are in 100 g of cottage cheese?
98 kcal in the selected Cheese, cottage, creamed, large or small curd record.
How much fibre is in cottage cheese?
0 g per 100 g in the selected record.
Which cottage cheese state does this page use?
Cheese, cottage, creamed, large or small curd. Preparation and edible state are part of the answer.
Can low-fat cottage cheese use these values?
No. This reference is creamed cottage cheese; low-fat and nonfat products need their own label or record.
How are the portion calories calculated?
Each portion is scaled from 98 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Cheese, cottage, creamed, large or small curd, per 100 g edible portion. Numeric nutrition and named-portion claims use the nutrition-reviewed local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 172179 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.