Cottage Cheese Nutrition Facts: Calories, Macros & Health Benefits

Summary: One half cup (110g) of cottage cheese contains 113 calories, 12.8g protein, 5.1g carbs, and 4.6g fat. Cottage Cheese is a good source of saturated fat, sodium, vitamin b12.

How Many Calories Are in Cottage Cheese?

One half cup (110g) of cottage cheese contains 113 calories. Here’s the complete nutrition breakdown:

Cottage Cheese Nutrition Facts

Is Cottage Cheese Good for You?

Yes, cottage cheese is highly nutritious. A half-cup serving delivers 12.8g of protein (26% DV) for muscle support, contains only 113 calories, and provides 30% of your daily vitamin B12 for energy metabolism. Its low glycemic index (10) and high protein content make it beneficial for weight management and sustained fullness.

Key Health Benefits of Cottage Cheese

• High in protein for muscle maintenance: At 12.8g per half-cup serving, cottage cheese provides over a quarter of your daily protein needs, supporting muscle repair and recovery without excess calories.

• Low glycemic impact for blood sugar control: With a glycemic index of just 10, cottage cheese causes minimal blood sugar spikes, making it suitable for stable energy and diabetes-friendly eating patterns.

• Rich in vitamin B12 for energy and cognition: One serving provides 30% of the daily value of B12, a crucial nutrient for red blood cell formation, neurological function, and energy production.

• Contains phosphorus for bone health: Cottage cheese delivers 169.4mg (14% DV) of phosphorus, which works alongside calcium to support bone mineral density and dental health.

• Low calorie density for weight loss: At just 113 calories per half-cup with substantial protein content, cottage cheese promotes satiety and helps maintain a caloric deficit for weight management.

Cottage Cheese vs Greek Yogurt

Both are protein-rich dairy options, but they differ slightly in macronutrient profiles. Cottage cheese contains more protein per serving and slightly fewer carbohydrates, while Greek yogurt often provides more probiotics for digestive health. The choice depends on your dietary goals: cottage cheese excels for weight loss and muscle building, while Greek yogurt offers additional probiotic benefits.

Frequently Asked Questions

How many calories are in cottage cheese?

A half-cup serving (110g) of cottage cheese contains 113 calories, making it a low-calorie protein source ideal for weight loss diets.

Is cottage cheese good for weight loss?

Yes, cottage cheese supports weight loss due to its high protein content (12.8g per serving), low calorie density, and low glycemic index, which promotes satiety and stable blood sugar.

Is cottage cheese keto-friendly?

Yes, cottage cheese fits keto diets when eaten in moderation. A half-cup serving contains only 5.1g net carbohydrates and provides substantial protein, though portion control is important due to carbohydrate content.

Does cottage cheese have probiotics?

Some cottage cheese varieties contain probiotics added during production, supporting digestive health, though not all brands include them. Check the label to confirm probiotic strains if this is a priority.

Is cottage cheese inflammatory?

No, cottage cheese has a low anti-inflammatory score and is generally considered an anti-inflammatory food due to its nutrient density and lack of added sugars in plain varieties. Its omega-6 to omega-3 ratio is moderate compared to other dairy options.

How to Track Cottage Cheese Nutrition with Gram

The Gram app makes tracking cottage cheese nutrition effortless using AI food recognition—simply photograph your bowl and the app instantly logs all 20+ nutrients including protein, B12, and phosphorus. Get detailed breakdowns of how cottage cheese fits into your daily macros and micronutrient goals, helping you optimize your diet for weight loss or muscle building with real-time insights.

Nutrition data sourced from USDA FoodData Central. Track cottage cheese and thousands of other foods with the Gram app.