Cheese, cottage, low fat
Common food
Photo: Wikipedia
Low-fat cottage cheese is a fresh, mild, and creamy curd cheese with a distinctively lumpy texture from its soft, moist curds. Nutritionally, it's a protein powerhouse, offering a substantial 11 grams of protein per 100-gram serving for just 82 calories, making it a staple for lean muscle support and satiety.
Calorie split: 54% protein · 21% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, slightly tangy flavor that acts as a blank canvas for both sweet and savory toppings. Its unique, spoonable texture and high protein make it a satisfying, versatile base for quick meals, from breakfast bowls to post-workout snacks.
⚠️ Watch-outs & how to enjoy it better
Some find its lumpy texture unappealing or describe it as bland on its own. For those monitoring sodium, regular versions can be high in salt; opt for 'low-sodium' varieties. Its natural lactose content may cause discomfort for lactose-intolerant individuals; pairing it with a fat source like nuts or using a lactase supplement can help mitigate this.
Key benefits
- Excellent source of high-quality, complete protein
- Very low in calories relative to protein content
- Rich in calcium for bone health
- Good source of phosphorus and selenium
- Contains B vitamins like B12 and riboflavin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'cottage cheese' is believed to have originated because it was traditionally made in cottages from the leftover milk after butter churning.
Full nutrition (USDA data · scales with serving)
| Water | 81.1 g |
| Energy | 82.0 kcal |
| Protein | 11.0 g |
| Total lipid (fat) | 2.3 g |
| Carbohydrate, by difference | 4.3 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 4.1 g |
| Calcium, Ca | 103 mg |
| Iron, Fe | 0.13 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 148 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 321 mg |
| Zinc, Zn | 0.61 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 14.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.23 mg |
| Niacin | 0.09 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 16.3 mg |
| Vitamin B-12 | 0.42 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 69.0 ug |
| Retinol | 69.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.20 g |
| SFA 16:0 | 0.57 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 0.47 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.47 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
Amino acid profile (per 100g)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Cheese.
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.39 g |
| Methionine | 0.15 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
What's the difference between low-fat and non-fat cottage cheese?
Low-fat (like 2% milkfat) retains some creaminess and flavor from the milk fat. Non-fat (or 'fat-free') is even leaner but can sometimes have a slightly drier or more acidic taste. The protein content remains very high in both.
Is cottage cheese good for weight loss?
Yes, it's often recommended. Its high protein content promotes fullness (satiety) and helps preserve muscle mass during calorie restriction, while being relatively low in calories. The key is to watch added sugars or high-calorie mix-ins.
Can I cook or bake with low-fat cottage cheese?
Absolutely. Blending it smooth makes a great high-protein substitute for ricotta in lasagna, stuffed shells, or pancakes. It can also be used in dips, smoothies, and even some cheesecake recipes for a lighter texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.82 kcal/g · 54% calories from protein · 0.0 g fiber · 4.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.67 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.