BeslyCottage Cheese: Calories, Protein, Carbs & Fat
How many calories are in cottage cheese? 72 per 100 g, and 20 for 1 oz (28 g). That serving carries 3.5 g protein, 0.8 g carbs and 0.3 g fat.
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Cottage Cheese serving sizes: calories and macros
| Serving | Grams | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|
| 100 g | 100 | 72 | 12.4 | 2.7 | 1 |
| 1 oz | 28.4 | 20 | 3.5 | 0.8 | 0.3 |
Where the calories in cottage cheese come from
Counting protein and carbs at 4 calories per gram and fat at 9, cottage cheese gets 71% of its calories from protein, 16% from carbs and 13% from fat. This split is calculated from the macros listed per 100 g (12.4 g protein, 2.7 g carbs, 1 g fat).
Sodium, fiber, sugar and saturated fat in cottage cheese
A 1 oz (28 g) of cottage cheese also contains 113.7 mg sodium, 0 g fiber, 0.8 g sugar and 0.2 g saturated fat.
| Nutrient | Per 100 g | Per 1 oz (28 g) |
|---|---|---|
| Sodium | 406 mg | 113.7 mg |
| Fiber | 0 g | 0 g |
| Sugar | 2.7 g | 0.8 g |
| Saturated fat | 0.6 g | 0.2 g |
| Cholesterol | 4 mg | 1.1 mg |
| Potassium | 86 mg | 24.1 mg |
| Calcium | 61 mg | 17.1 mg |
| Iron | 0.1 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
How cottage cheese compares with similar foods
Besly has few foods in the same group, so this compares cottage cheese with the closest foods by calories per 100 g. At 72 kcal it is number 4 of 5, sorted from lowest to highest.
| Food (per 100 g) | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Greek Yogurt | 61 | 10.3 | 3.6 | 0.4 |
| Whole Milk | 61 | 3.3 | 4.6 | 3.2 |
| Grapes | 69 | 0.7 | 18.1 | 0.2 |
| Cottage Cheese (this page) | 72 | 12.4 | 2.7 | 1 |
| Cheddar Cheese | 408 | 23.3 | 2.4 | 34 |
Frequently asked questions
How many calories are in 1 oz of cottage cheese?
1 oz (28 g) of cottage cheese has 20 calories, with 3.5 g protein, 0.8 g carbs and 0.3 g fat.
How many calories are in 100 g of cottage cheese?
100 g of cottage cheese has 72 calories, 12.4 g protein, 2.7 g carbs and 1 g fat. One ounce (28.4 g) is 20 calories.
Is cottage cheese low in carbs?
Carbs supply 16% of the calories in cottage cheese (protein 71%, fat 13%). Per 100 g there are 2.7 g of carbs, and 1 oz (28 g) has 0.8 g, including 0 g of fiber.
Recipes with cottage cheese
- Broiled Tomatoes with Cottage Cheese
- Baked Syrniki (Cottage Cheese Pancakes)
- Blinchiki with Cottage Cheese Filling
- Cottage Cheese Berry Shake
- Tvorog Zapekanka (Baked Cottage Cheese Casserole)
- Baked Cheese and Macaroni Casserole
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Source: USDA FoodData Central, via the Besly food database (source tag “usda”, record us.generic.cottage_cheese). Data snapshot: October 16, 2026. Values are averages for the food as described and vary by brand, ripeness and preparation. Serving sizes come from the same record.