Cottage Cheese Nutrition Calculator — Calories & Nutrition per Serving

Creamed cottage cheese (FDC 172179) provides 11.12g protein at only 98 kcal per 100g — a protein-to-calorie ratio of 11.3g per 100 kcal. Compare this to Greek yogurt (9.3g per 100 kcal), chicken breast (8.6g per 100 kcal), or canned tuna (8.2g per 100 kcal). Among common protein sources, cottage cheese consistently ranks at or near the top ^[1].

A half-cup serving (113g) delivers 12.5g protein, 4.9g fat, and 3.8g carbs for 111 kcal. A full cup (226g) provides 25.1g protein for 221 kcal — comparable to a 3-oz chicken breast but with significantly more calcium and B12 ^[1].

The protein in cottage cheese is primarily casein (~80%), which digests more slowly than whey. This slower digestion rate has made it a traditional evening snack among those tracking protein intake — the sustained amino acid release happens over several hours rather than a rapid spike ^[2].

Cottage cheese contains 315mg sodium per 100g (14% DV) — far more than most dairy products. Cheddar has 621mg, but cottage cheese is consumed in much larger portions: a 1-cup serving delivers 712mg sodium (31% DV) vs a typical 1-oz cheddar serving at 176mg ^[1].

The sodium serves two purposes in cottage cheese: it controls bacterial growth during production and enhances flavor in the relatively bland curds. Low-sodium varieties exist (around 180-200mg/100g) but are less widely available and have a notably different taste profile ^[2].

For context, a half-cup cottage cheese (356mg sodium) paired with two slices of whole wheat bread (260mg) and a tomato (9mg) creates a simple lunch delivering 625mg sodium — 27% of the daily value — with cottage cheese contributing more than half. Tracking sodium alongside protein is essential for cottage cheese consumers ^[1].

The calorie spectrum across cottage cheese types: creamed 4% (98 kcal), low-fat 2% (81 kcal), nonfat (62 kcal) per 100g. The 37% calorie drop from creamed to nonfat costs only 0.8g protein (11.1→10.3g) — making nonfat cottage cheese a remarkably efficient protein-per-calorie choice at 16.6g protein per 100 kcal ^[1].

Calcium actually increases slightly as fat drops: 83mg (4%), 91mg (2%), 86mg (nonfat) per 100g. The low-fat 2% version has the highest calcium of the three. Phosphorus remains stable at 153-163mg across all variants, as does selenium at 9.7-10.2mcg ^[1].

Vitamin B12 varies inversely with fat: 0.43mcg (4%), 0.55mcg (2%), 0.46mcg (nonfat) per 100g. Low-fat cottage cheese is the best B12 source of the three. A half-cup of 2% cottage cheese provides 0.62mcg B12 (26% DV) — a meaningful contribution from a single snack ^[1].

Creamed cottage cheese: 98 kcal, 11.1g protein, 4.3g fat, 3.38g carbs per 100g. Full-fat Greek yogurt: 97 kcal, 9.0g protein, 5.0g fat, 3.98g carbs per 100g. Cottage cheese wins on protein (+2.1g), while Greek yogurt has slightly more fat and carbs ^[1].

The sodium difference is significant: 315mg (cottage cheese) vs 35mg (Greek yogurt) per 100g — a 9x gap. This makes Greek yogurt the better choice for those monitoring sodium intake. Calcium is comparable: 83mg vs 100mg per 100g ^[1].

B12 content favors Greek yogurt: 0.75mcg vs 0.43mcg per 100g. Selenium is comparable in both: 9.7mcg per 100g each. The practical decision often comes down to texture preference (chunky curds vs smooth), sodium tolerance, and cost (cottage cheese is typically 30-50% cheaper per gram of protein) ^[2].

Dry curd cottage cheese — pressed cottage cheese with the creaming mixture removed — has 72 kcal, 10.3g protein, 0.3g fat, and only 15mg sodium per 100g. That sodium figure is a 95% reduction from regular cottage cheese (315mg) ^[1].

The trade-off: dry curd is crumbly, dry, and significantly less palatable than creamed varieties. It's typically used as an ingredient in recipes (blintzes, pierogies, lasagna) rather than eaten plain. The calcium drops dramatically to 30mg per 100g because the calcium-rich whey is removed during pressing ^[1].

For anyone needing high protein with minimal sodium, dry curd delivers: 10.3g protein for 72 kcal and 15mg sodium. Adding your own seasoning (herbs, pepper, a small drizzle of olive oil) lets you control the sodium precisely while still getting the protein benefit. A half-cup (113g) provides 11.6g protein and only 17mg sodium ^[2].