Cottage Cheese Calories: 1%, 2%, 4% and Nonfat

Cottage cheese is back in fashion. People eat it for breakfast, blend it into “whipped” cottage cheese and use it in high-protein recipes. It’s known as a diet food – but how many calories does cottage cheese have, and which type should you buy?

The short answer: half a cup (113 g) of 4% cottage cheese has about 110 calories and 12.5 g of protein. 1% cottage cheese has about 81 calories and 14 g of protein in the same amount. A full cup has 160–220 calories, depending on the fat. Cottage cheese is one of the best protein foods per calorie – but it’s also salty, and some brands add thickeners, preservatives or sugar.

Calories in cottage cheese by type

Values are from the US Department of Agriculture (USDA FoodData Central):

Type	½ cup (113 g)	1 cup	Protein per ½ cup
4% milkfat (regular)	111 kcal	220 kcal (225 g)	12.5 g
2% milkfat	92 kcal	183 kcal (226 g)	11.8 g
1% milkfat	81 kcal	163 kcal (226 g)	14.0 g
Nonfat	81 kcal	104–160 kcal	11.6 g

Per 100 g, cottage cheese has 98 calories (4%), 81 calories (2%) and 72 calories (1% and nonfat).

Tip: the most common serving in a single-serve cup is 4–5.3 oz (113–150 g). Check the label – the calories per container can be higher than you think if you eat the whole tub.

Cottage cheese nutrition facts

Nutrient	4%, per 100 g	1%, per 100 g
Calories	98 kcal	72 kcal
Protein	11.1 g	12.4 g
Fat	4.3 g	1.0 g
– of which saturated	1.7 g	0.6 g
Carbohydrates	3.4 g	2.7 g
– of which sugars	2.7 g	2.7 g
Calcium	83 mg	61 mg
Sodium	315 mg	406 mg

Cottage cheese is mostly casein, a slow-digesting milk protein. It keeps you full for hours, which is why many people eat it before bed or as a snack. It has few carbs and little sugar. The weak spot is sodium: half a cup has 350–460 mg, about 15–20% of the daily limit.

Cottage cheese with toppings

Food	Portion	Calories
1% cottage cheese + ½ cup berries	½ cup + ½ cup	about 120 kcal
1% cottage cheese + 1 tbsp honey	½ cup + 1 tbsp	about 145 kcal
4% cottage cheese + pineapple chunks	½ cup + ½ cup	about 150 kcal
Cottage cheese with fruit (ready-made cup)	1 cup (150 g)	about 130⁠–⁠170 kcal
4% cottage cheese + granola	½ cup + ¼ cup	about 250⁠–⁠260 kcal
Cottage cheese on toast with tomato	1 slice	about 170⁠–⁠200 kcal
Whipped cottage cheese (blended, plain)	½ cup	about 80⁠–⁠110 kcal

Ready-made fruit cups often have added sugar or syrup – sometimes 10–15 g per cup. Plain cottage cheese with your own fresh fruit is usually lighter and has less sugar.

What to check on the label

Cottage cheese is a packaged food, and brands differ a lot. Look at:

• Ingredients: the best ones have just milk, cream, salt and cultures. Some brands add thickeners like guar gum, xanthan gum or carrageenan, or preservatives like potassium sorbate.
• Sodium: compare brands – some have half the salt of others.
• Sugar: plain cottage cheese has about 3 g per 100 g from milk. More than that means added sugar or fruit preparation.
• Live cultures: some brands add probiotic cultures, which is a plus.

Is cottage cheese good for weight loss?

Yes. Half a cup of 1% cottage cheese gives you 14 g of protein for about 80 calories. Protein keeps you full and helps you keep muscle while you lose fat.

How to make it work:

• Choose 1% or 2% – they save calories without tasting much different from 4%.
• Buy plain and add fresh fruit, cinnamon or vegetables yourself.
• Use it in recipes instead of cream cheese, ricotta or sour cream.
• Measure the toppings: honey, granola and nuts add calories fast.

Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator. If you’re comparing cottage cheese with yogurt, see our guide to the healthiest yogurt.

Spot the best cottage cheese in the store in seconds. With NutriSmart, you scan the barcode or photograph the label, and the app shows you the additives, the risks of each one and a health score out of 100 – so you can compare two brands right on the shelf. At home, snap a photo of what you eat, and the app counts the calories and protein for you.Get the app free

You can also read about high protein foods, high protein snacks and the healthiest cheese.

The bottom line

Half a cup of cottage cheese has about 80–110 calories and 12–14 g of protein, depending on the fat. A cup has 160–220 calories. It’s one of the best protein foods for weight loss, but it’s salty. Choose plain 1% or 2% cottage cheese with a short ingredient list, add your own fruit and compare the sodium between brands.