Food calories · USDA data
Calories in cottage cheese
111 calories
in 4 oz, 113 g
- Protein
- 12.6 g
- Carbs
- 3.8 g
- Fat
- 4.9 g
- Fiber
- 0 g
Cottage cheese has 111 calories. That is USDA's figure for 4 oz, which weighs 113 g. Per 100 g, cottage cheese has 98 calories.
Its calories are spread out: 14% from carbohydrate, 40% from fat and 46% from protein. It gives 12.6 g of protein, 25% of the 50 g Daily Value, which the FDA's rule of thumb counts as high.
It takes 102 g of cottage cheese to reach 100 calories, about the same as 4 oz.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 4 oz | 113 g | 111 | 12.6 g | 3.8 g | 4.9 g |
| 1 cup, large curd (not packed) | 210 g | 206 | 23.4 g | 7.1 g | 9 g |
| 1 cup, small curd (not packed) | 225 g | 221 | 25 g | 7.6 g | 9.7 g |
| 1 oz | 28.3 g | 28 | 3.1 g | 1 g | 1.2 g |
| 100 g | 100 g | 98 | 11.1 g | 3.4 g | 4.3 g |
Portion weights are USDA's own. Your cottage cheese may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 46% of calories (11.1 g per 100 g)
- Carbohydrate: 14% (3.4 g per 100 g, of which 0 g fiber)
- Fat: 40% (4.3 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, nonfat greek yogurt has the fewest calories of these four (59 per 100 g) and half and half the most (131).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cottage cheese | 98 | 11.1 g | 3.4 g | 4.3 g |
| Half and half | 131 | 3.1 g | 4.3 g | 11.5 g |
| Plain whole-milk yogurt | 61 | 3.5 g | 4.7 g | 3.3 g |
| Nonfat greek yogurt | 59 | 10.2 g | 3.6 g | 0.4 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in cottage cheese?
Cottage cheese has 111 calories. USDA weighs 4 oz at 113 g, and cottage cheese has 98 calories per 100 g.
How much protein does cottage cheese have?
4 oz (113 g) has 12.6 g of protein, 25% of the 50 g Daily Value. Per 100 g it is 11.1 g.
How many carbs does cottage cheese have?
4 oz has 3.8 g of carbohydrate, including 0 g of fiber, and 4.9 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Cheese, cottage, creamed, large or small curd (FDC ID 172179). Values are averages; a packaged food's label may differ.