A typical serving of cottage cheese (1 cup, small curd, 225 g) has about 221 calories. Per 100 g: 98 kcal, 11.1 g protein, 3.4 g carbs, 4.3 g fat. The same 100 g carries 2.7 g of sugar. Protein supplies most of that energy.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup, small curd | 225 g | 221 kcal |
| 1/2 cup | 113 g | 111 kcal |
| 100 g | 100 g | 98 kcal |
A protein bargain: a cup of creamed cottage cheese brings about 25 g of protein. On the energy-density scale, 98 kcal per 100 g puts cottage cheese at the low end. Protein density is strong: about 11.3 g of protein per 100 calories.
A typical serving (1 cup, small curd, 225 g) has about 221 calories, and 100 g has 98 kcal. Calories scale with weight, so double the portion means double the number.
There are 11.1 g of protein in 100 g of cottage cheese, which works out to about 25 g per serving (1 cup). That is a genuinely high protein share for the calories.
There are 3.4 g of carbohydrate per 100 g of cottage cheese, or about 8 g in 1 cup (225 g).
Every value on this page comes from USDA FoodData Central, entry 172179 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 172179 (SR Legacy). Serving calories are computed from the per-100-g values.
