Calories in Cottage Cheese: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2% DV | 2% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 0% DV | 0% |
| Vitamin K | 0% DV | 0% |
| Vitamin B6 | 5% DV | 5% |
| Vitamin B12 | 10% DV | 10% |
| Folate | 3% DV | 3% |
| Calcium | 10% DV | 10% |
| Iron | 0% DV | 0% |
| Magnesium | 3% DV | 3% |
| Potassium | 2% DV | 2% |
| Zinc | 4% DV | 4% |
| Sodium | 15% DV | 15% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1/2 cup 2% (113g).
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Health Benefits of Cottage Cheese
How to Track Cottage Cheese Accurately
Accurately tracking cottage cheese requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track cottage cheese and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Cottage Cheese
| Serving | Weight | Calories |
|---|---|---|
| 1/2 cup 2% (113g) | 113g | 90 |
| 1 cup 2% (226g) | 226g | 180 |
| 100g 2% | 100g | 80 |
| 1/2 cup non-fat (113g) | 113g | 80 |
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Frequently Asked Questions
How many calories in Cottage Cheese?
Cottage Cheese contains 90 calories per 1/2 cup 2% (113g). Per 100g, cottage cheese provides approximately 80 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track cottage cheese calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Cottage Cheese healthy?
Cottage Cheese provides 90 calories, 12g protein, 5g carbohydrates, and 2.5g fat per serving. Cottage cheese is one of the richest sources of casein protein — the slow-digesting form that provides a sustained amino acid release over 5-7 hours, making it particularly effective as a pre-sleep protein source for muscle protein synthesis overnight. Like all foods, cottage cheese is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Cottage Cheese calories?
The most accurate way to track cottage cheese is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies cottage cheese from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.