Eggs & Dairy
Cottage cheese nutrition facts
A 4 undetermined oz (113 g) serving of cottage cheese provides 81 calories, 14 g protein, 3 g carbohydrate, and 1 g fat — about 71% of its calories from protein, 16% from carbohydrate, and 13% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (113 g)
- Vitamin A (RAE)
- 12.4 mcg
- Vitamin E
- 0.01 mg
- Vitamin K
- 0.11 mcg
- Thiamin (B1)
- 0.02 mg
- Riboflavin (B2)
- 0.19 mg
- Niacin (B3)
- 0.14 mg
- Vitamin B6
- 0.08 mg
- Folate (DFE)
- 13.6 mcg
- Vitamin B12
- 0.71 mcg
- Magnesium
- 5.65 mg
- Phosphorus
- 151 mg
- Zinc
- 0.43 mg
- Copper
- 0.03 mg
- Manganese
- 0.00 mg
- Selenium
- 10.2 mcg
Nutrition highlights
Per 4 undetermined oz (113 g), cottage cheese is an excellent source of Vitamin B12 and Protein and a good source of Selenium, Riboflavin, and Phosphorus.
Relatively high in Sodium per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 4 undetermined oz (113 g) serving.
Key metrics
Nutrient density
Per 100 kcal, cottage cheese delivers about 7% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest eggs & dairy to cottage cheese by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, cottage cheese is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in cottage cheese?
- A 4 undetermined oz (113 g) serving of cottage cheese has about 81 calories. Per 100 g, it has 72 calories — a low calorie density.
- How much protein is in cottage cheese?
- Cottage cheese provides about 14 g of protein per 4 undetermined oz (113 g) serving, which is 28% of the Daily Value — an excellent source.
- What are the macros in cottage cheese?
- Per serving, cottage cheese has roughly 14 g protein, 3 g carbohydrate, and 1 g fat. By calories, that is 71% protein, 16% carbohydrate, and 13% fat.
- Is cottage cheese high in protein?
- Cottage cheese has a protein density of about 17.2 g per 100 kcal, and 71% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in cottage cheese?
- Per 4 undetermined oz (113 g), cottage cheese is a notable source of Vitamin B12, Selenium, Riboflavin, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 173417 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Cottage cheese Nutrition Facts.” https://www.nutrifactshub.com/foods/cottage-cheese