GudFude

Calories and protein in cottage cheese

About 98 kcal and 11 g protein per 100 g — high-protein, low-calorie staple.

Estimate per serving

100 g cottage cheese

Calories

98 kcal

Protein

11 g

Carbs

3.4 g

Fat

4.3 g

Values are widely-accepted estimates and vary by brand, ripeness, cut, preparation and portion size.

Common serving sizes

ServingCaloriesProteinCarbsFat
Small pot (~200 g)196 kcal22 g6.8 g8.6 g
1 cup (~226 g)222 kcal25 g7.7 g9.7 g
Low-fat 100 g72 kcal12 g2.7 g1 g

Is cottage cheese good for meal planning?

Cottage cheese is one of the best protein-per-calorie dairy foods. Low-fat versions push the protein even higher per calorie.

It is also flexible — works in both sweet and savoury meals — which makes it easier to use repeatedly without boredom.

How to use cottage cheese in a meal plan

  • With berries and a drizzle of honey
  • On toast with tomato and pepper
  • Stirred into scrambled eggs for protein
  • As a high-protein dip with crackers

How to track cottage cheese in GudFude

GudFude is a calorie tracker and meal planner. Add cottage cheese to a meal, pick the serving size that matches what you ate, and your daily totals update instantly. You can save it as a favourite so logging it next time takes one tap.

GudFude shows estimates for general guidance only. It is not medical advice and does not claim to publish a verified global food database. Check packet labels when accuracy matters.

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Frequently asked questions

+How many calories in a pot of cottage cheese?
A 200 g pot is roughly 196 kcal with 22 g protein.
+Is cottage cheese good for weight loss?
Yes — high protein, low calorie, very filling. A reliable deficit food.
+Is it the same as ricotta?
No. Ricotta is higher in fat and calories per 100 g.
+Are these calorie values exact?
No. They are widely-accepted estimates for a typical portion. Exact calories vary by brand, ripeness, cut, preparation method and portion size. Use the value on your packet when you have one.