How Many Calories in Cottage Cheese

Cottage cheese is a soft, mild dairy product that’s known for its high protein content and creamy, curd-like texture. It’s commonly eaten on its own, added to salads, or used in savoury and sweet dishes. Often praised for being a healthy, low-calorie source of protein, cottage cheese is popular with dieters, athletes, and anyone looking to make nutritious food choices. But just how many calories are in cottage cheese depends on the fat content and serving size.

Calorie Content by Fat Type and Serving Size

Cottage cheese comes in a few variations, full-fat, reduced-fat, and fat-free (low-fat) each with different calorie counts. A standard 100-gram serving of:

• Full-fat cottage cheese contains around 100 to 110 calories.
• Reduced-fat (1–2%) cottage cheese provides about 80 to 90 calories.
• Fat-free or low-fat versions drop to around 60 to 70 calories per 100 grams.

A typical serving size for a snack or light meal is 150 to 200 grams, which means a bowl of full-fat cottage cheese can contain around 150 to 220 calories, depending on brand and added ingredients. Some versions are mixed with fruit or herbs, which can add sugar, salt, or extra calories.

Nutritional Breakdown

Cottage cheese is valued for its high protein content, which supports muscle repair, satiety, and metabolic function. A 100-gram serving of full-fat cottage cheese offers around 11 to 13 grams of protein, with reduced-fat versions typically offering slightly more due to less fat.

Fat content ranges from 4 to 5 grams in full-fat versions, dropping to 1 to 2 grams in reduced-fat types and close to zero in fat-free options. The carbohydrate content is low, typically 2 to 4 grams per 100 grams, with minimal sugar unless fruit or sweeteners are added.

Cottage cheese is also a source of calcium, phosphorus, selenium, vitamin B12, and riboflavin, all important for bone health, energy metabolism, and immune function.

Glycaemic Index and Blood Sugar Impact

Cottage cheese has a low glycaemic index, meaning it does not significantly raise blood glucose levels. The combination of protein and fat helps slow digestion and supports stable energy levels. Even versions with a small amount of natural sugar (lactose) have a low glycaemic load, making cottage cheese suitable for people with diabetes or those aiming for blood sugar control.

Adding fibre-rich foods like vegetables or fruit to cottage cheese can make it even more balanced in terms of blood sugar impact.

How Cottage Cheese Is Made

Cottage cheese is made by curdling milk with the help of an acid or enzyme, separating the curds (solid) from the whey (liquid). The curds are then drained and sometimes rinsed before being combined with a small amount of cream or milk to give it a creamy texture.

Commercial versions may be flavoured, salted, or have added stabilisers to improve texture and shelf life. The simple preparation method and short ingredient list make it one of the more natural and less processed dairy options on supermarket shelves.

Benefits of Eating Cottage Cheese

Cottage cheese is one of the best high-protein, low-calorie foods available, making it ideal for weight loss, muscle building, or managing hunger. It provides all the essential amino acids, making it a complete protein source, which is especially important for vegetarians.

Its high calcium content supports bone health, while the low carbohydrate profile makes it suitable for low-carb or keto-style diets. Because it’s filling but not heavy, it works well as a snack, breakfast, or post-workout recovery food.

Downsides and Considerations

While cottage cheese is generally healthy, some versions can be high in sodium, especially if salt is added during processing. A 100-gram serving can contain 300 to 400 milligrams of sodium, which may be a concern for those managing blood pressure or trying to reduce salt intake.

Those who are lactose intolerant may also need to approach cottage cheese with caution, as it does contain some lactose. However, it's lower in lactose than milk or soft cheeses, and some people find it more tolerable.

Flavoured or pre-mixed varieties may also include added sugar, artificial sweeteners, or preservatives, so reading the label is key if you're aiming for a cleaner, more natural diet.

How It Fits into Your Diet

Cottage cheese is incredibly versatile and fits well into many diets from high-protein and low-carb, to vegetarian, Mediterranean, or weight-loss focused plans. It can be eaten on its own, mixed into savoury meals, spread on toast, or topped with fruit for a sweet option.

Because of its low calorie density and high protein content, it can help control hunger between meals and support muscle repair and fat loss. If sodium is a concern, opt for low-salt or no-salt-added versions.

Healthier Alternatives

If you’re looking for similar benefits but want to avoid dairy, you could consider plain soy yoghurt or blended tofu, which mimic the texture of cottage cheese with a similar protein profile. Quark and Greek yoghurt are also high in protein and lower in fat, offering slightly different textures but with comparable health benefits.

For a less processed option, making your own cottage cheese at home is surprisingly simple and lets you control the fat, salt, and flavour.

Summary

Cottage cheese contains 60 to 110 calories per 100 grams, depending on the fat content. It’s rich in protein, low in carbs, and contains essential nutrients like calcium and B vitamins. With its low glycaemic index and versatility, cottage cheese can play a key role in a balanced diet, whether you’re aiming to lose weight, gain muscle, or simply eat more healthily. Just keep an eye on added salt or sugar in flavoured varieties, and portion it according to your dietary goals.