How many calories are in cottage cheese?
Cottage cheese has 81 calories per 1/2 cup (113 g) — that's 72 calories per 100 g, roughly 4% of a 2,000-calorie day. Most of those calories come from protein.
USDA FoodData Central · lowfat, 1% milkfat · FDC 173417
Calories by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1/2 cup (113 g) | 81 | 14 g | 3.1 g | 1.1 g |
| 100 g | 72 | 12.4 g | 2.7 g | 1 g |
| 1 oz (28 g) | 20 | 3.5 g | 0.8 g | 0.3 g |
Where the calories come from
Protein 71% Carbs 16% Fat 13%
Calories computed from USDA per-100 g data (FDC 173417, SR Legacy). lowfat, 1% milkfat. The macro split uses general Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and is approximate.
Cottage cheese is one of the best protein-per-calorie foods in the dairy aisle, and the calorie line is why. A 1/2-cup serving of 1% lowfat cottage cheese (113 g) carries just about 81 calories, and per 100 g it’s only 72 calories. What makes that number remarkable is what comes with it: roughly 14 g of protein in that half cup. A full cup lands near 163 calories and about 28 g of protein — more protein than most bars, for the calorie cost of a piece of fruit. Few whole foods give you this much protein for so little energy.
Why the calorie count is so low
The reason sits in the macros. The 1% lowfat version has just 1 g of fat per 100 g and only about 2.7 g of carbohydrate, so there’s very little besides protein contributing calories. Protein carries 4 calories a gram, fat 9 — and with the fat stripped down, nearly every one of cottage cheese’s 72 calories is doing protein’s work. That’s the whole trick: it’s mostly protein and water. It also means the fat percentage is the main lever on the calorie count. Step up to 2% or 4% (full-fat) cottage cheese and the calories climb — full-fat often runs around 95–100 calories per 100 g — because you’re adding milkfat. The protein barely changes across 1%, 2%, and 4%; you’re paying the extra calories for a creamier texture, not for more protein.
A low-calorie anchor for a high-protein day
In practice, this is what makes cottage cheese so useful when you’re watching calories and chasing protein at the same time. A half cup is ~81 calories for ~14 g of protein; a full cup is ~163 for ~28 g — a serious dent in a daily target from a single, inexpensive food that doesn’t cost much energy. Stir in fruit for breakfast, spoon the savory version over eggs or toast, or keep a bowl as the last thing you eat at night. The one number that won’t show up in the calorie column but is worth a glance is sodium: salt is added in production and brands vary widely, so the label is the final word there. On calories, though, cottage cheese is hard to beat.
For another protein-dense, low-calorie dairy, see protein in Greek yogurt.
Packaged cottage cheese options, graded
Prefer something off the shelf? Here are the best-graded cottage cheese in our catalog — each scored on our transparent Labelgrade. Check the calorie line on each label for your goal.
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Labelgrade 77/100 · 110 cal · 19 g protein
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Labelgrade 76/100 · 120 cal · 19 g protein
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Labelgrade 75/100 · 124 cal · 14.7 g protein
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Buy links are affiliate links — we may earn a commission at no extra cost to you. The Labelgrade is independent of any affiliate relationship. More.
Frequently Asked Questions
How many calories are in 1/2 cup of cottage cheese?
About 81 calories in a 1/2-cup serving of 1% lowfat cottage cheese (113 g), based on 72 calories per 100 g (USDA FDC 173417). A full cup roughly doubles that to around 163 calories — and brings about 28 g of protein.
How many calories are in cottage cheese per 100 g?
72 calories per 100 g for 1% lowfat cottage cheese (USDA FDC 173417). That's a low figure for the protein it carries — about 12.4 g per 100 g — which is what makes cottage cheese so protein-dense.
Does 2% or 4% cottage cheese have more calories than 1%?
Yes. The 72-calorie figure here is for 1% lowfat. Full-fat 4% cottage cheese runs noticeably higher — often around 95–100 calories per 100 g — because the extra milkfat adds calories. The protein stays about the same; the fat percentage is what moves the calorie count.
Why is cottage cheese so low in calories?
Because it's mostly protein and water with very little fat. The 1% lowfat version has just 1 g of fat per 100 g, and only about 2.7 g of carbohydrate, so nearly all of its 72 calories come from protein — an excellent protein-per-calorie ratio.
How many calories are in a cup of cottage cheese?
About 163 calories in a full cup of 1% lowfat cottage cheese (226 g), using 72 calories per 100 g (USDA FDC 173417). That cup also delivers roughly 28 g of protein, which is why a single bowl can anchor a high-protein meal for a low calorie cost.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 173417 (Cheese, cottage, lowfat, 1% milkfat; SR Legacy). We re-verify reference pages periodically.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the TDEE calculator to turn this into a daily target.