Calories in cottage cheese
A cup of cottage cheese (210 g) has 172 calories, with 23 g of protein, 9.1 g of carbohydrate and 4.8 g of fat. 100 g has 82 calories.
By Jacob Chavez-Navarro, founder of ToneUpdated
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (210 g) | 172 | 23 g | 9.1 g | 4.8 g |
| ½ cup (105 g) | 86 | 12 g | 4.5 g | 2.4 g |
| 100 g (100 g) | 82 | 11 g | 4.3 g | 2.3 g |
Nutrition facts
1 cup (210 g)
Calories 172
% Daily Value
- Fat 4.8 g
- 6%
- Saturated fat 2.6 g
- 13%
- Cholesterol 25 mg
- 8%
- Sodium 674 mg
- 29%
- Carbohydrate 9.1 g
- 3%
- Fiber 0 g
- 0%
- Sugars 8.6 g
- Protein 23 g
- 46%
- Calcium 216 mg
- 17%
- Iron 0.3 mg
- 2%
- Potassium 252 mg
- 5%
- Vitamin A 145 mcg
- 16%
- Vitamin B12 0.9 mcg
- 37%
- Magnesium 19 mg
- 5%
How does cottage cheese compare?
| Yogurt and cheese | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Cottage cheese | 1 cup | 172 | 23 g | 9.1 g | 4.8 g |
| Greek yogurt | 1 container (5.3 oz) | 89 | 15 g | 5.5 g | 0.6 g |
| Cheddar cheese | 1 slice | 86 | 4.9 g | 0.5 g | 7.1 g |
How do I log cottage cheese in Tone?
Say it the way you’d tell a friend, with how much you had. Tone knows it as “cottage cheese”. Leave the amount out and it uses a typical portion, which you can change before it’s logged. It’s a Tone Verified food, so the record and portions were picked by a person.
Where do these numbers come from?
From the USDA’s record “Cheese, cottage, NFS”, in the USDA Food and Nutrient Database for Dietary Studies (FNDDS). Daily Values are the FDA’s for adults. Burn times use the 2024 Compendium of Physical Activities and count everything burned during the activity, including what your body would burn at rest anyway. Cooking, brand and size change the numbers, so treat them as typical rather than exact.
Sources
About the author
Jacob is a product designer and the founder of Tone. Before Tone, he co-founded Boba, an AI-native trading app, as its chief product officer, and designed products at Decrypt.
For healthy adults, for information only, and not medical advice. If you are pregnant, breastfeeding, under 18, or have a medical condition or a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.
