Cottage cheese nutrition facts
Dairy · Creamed, ~4% fat · per 100 g
Cottage cheese (creamed, ~4% fat) contains 98 kcal per 100 g, with 11.1 g protein, 3.4 g carbohydrate (of which 2.7 g sugar), 4.3 g fat and 0 g fiber. That works out to about 11.3 g of protein per 100 kcal, and its energy density is low (60–150 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 98 kcal |
| Protein | 11.1 g |
| Carbohydrate | 3.4 g |
| Fat | 4.3 g |
| Fiber | 0 g |
| Sugar | 2.7 g |
| Sodium | 364 mg |
| Calcium | 83 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: cottage cheese is low (60–150 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 11.3 g/100 kcal. Fiber (0 g per 100 g) supports digestion and satiety, while the sugar figure (2.7 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
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Frequently asked questions
How many calories are in 100 g of cottage cheese?
100 g of cottage cheese (creamed, ~4% fat) contains about 98 kcal, with 11.1 g protein, 3.4 g carbohydrate and 4.3 g fat, per USDA FoodData Central.
How much protein is in cottage cheese?
Cottage cheese provides 11.1 g of protein per 100 g — roughly 11.3 g of protein per 100 kcal.
Is cottage cheese high or low in calories?
At 98 kcal per 100 g, cottage cheese has low (60–150 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 173417), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14