A 4 oz serving of cottage cheese (113 g) has 111 calories, 12.6 g of protein and 356 mg of sodium. The numbers are USDA's for creamed (regular, about 4% milkfat) cottage cheese, large or small curd.
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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4 oz (113 g)
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| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 111 | 98 | |
| Total fat | 4.9 g | 6% | 4.3 g |
| Saturated fat | 1.9 g | 10% | 1.72 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 0.9 g | 0.78 g | |
| Polyunsaturated fat | 0.1 g | 0.12 g | |
| Cholesterol | 19 mg | 6% | 17 mg |
| Sodium | 356 mg | 15% | 315 mg |
| Total carbohydrate | 3.8 g | 1% | 3.38 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 3 g | 2.67 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 12.6 g | 11.1 g | |
| Vitamins | |||
| Vitamin D | 0.11 mcg | 1% | 0.1 mcg |
| Vitamin A | 42 mcg | 5% | 37 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.09 mg | 1% | 0.08 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | <0.1 mg | 3% | 0.03 mg |
| Riboflavin (B2) | 0.18 mg | 14% | 0.16 mg |
| Niacin (B3) | 0.11 mg | 1% | 0.1 mg |
| Vitamin B6 | 0.05 mg | 3% | 0.05 mg |
| Folate (DFE) | 14 mcg | 3% | 12 mcg |
| Vitamin B12 | 0.49 mcg | 20% | 0.43 mcg |
| Choline | 21 mg | 4% | 18.4 mg |
| Minerals | |||
| Calcium | 94 mg | 7% | 83 mg |
| Iron | 0.08 mg | 0% | 0.07 mg |
| Potassium | 118 mg | 3% | 104 mg |
| Magnesium | 9 mg | 2% | 8 mg |
| Phosphorus | 180 mg | 14% | 159 mg |
| Zinc | 0.45 mg | 4% | 0.4 mg |
| Copper | <0.1 mg | 4% | 0.03 mg |
| Manganese | <0.1 mg | 0% | 0 mg |
| Selenium | 11 mcg | 20% | 9.7 mcg |
| Other | |||
| Water | 90.2 g | 79.8 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
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Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 4 oz | 113 g | 111 | 3.8 g | 12.6 g | 4.9 g | 0 g | 3 g |
| 1 cup, large curd (not packed) | 210 g | 206 | 7.1 g | 23.4 g | 9 g | 0 g | 5.6 g |
| 1 cup, small curd (not packed) | 225 g | 221 | 7.6 g | 25 g | 9.7 g | 0 g | 6 g |
| 100 g | 100 g | 98 | 3.4 g | 11.1 g | 4.3 g | 0 g | 2.7 g |
A 4 oz serving of cottage cheese (113 g) has 111 calories. 100 g has 98 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 110.
Half a cup of regular cottage cheese (113 g) has about 111 calories in this USDA record, a quarter cup (56.25 g) about 55, and a cup of small curd (225 g) about 220.
A 4 oz serving of cottage cheese (113 g) has 12.6 g protein, 25% of the 50 g Daily Value. 100 g has 11.1 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Half a cup of regular cottage cheese (113 g) has about 12.6 g of protein in this USDA record, a quarter cup (56.25 g) about 6.3 g, and a cup of small curd (225 g) about 25.0 g. Per 100 g it lists 11.1 g.
A 4 oz serving of cottage cheese (113 g) has 356 mg of sodium, 15% of the Daily Value. 100 g has 315 mg.
A 4 oz serving of cottage cheese (113 g) has 94 mg of calcium, 7% of the Daily Value. 100 g has 83 mg. That is below the 10% DV a serving needs for a "good source" claim.
100 g of cottage cheese has 98 calories, 11.1 g protein, 3.38 g carbohydrate, 0 g fiber, 2.67 g sugars and 4.3 g fat.
About 14% of the calories in cottage cheese come from carbohydrate, 40% from fat and 46% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Per 100 g, compared with the other 103 cheese in this database, cottage cheese has fewer calories than 91% of them and less protein than 85%.
Per 100 g, cottage cheese has 11.1 g of protein, a little more than Greek yogurt (9 g), but far more sodium: 315 mg against 35 mg, because salt is added to the curds. The dairy nutrition chart compares both with milk, cheese and cream.
On a US label, cottage cheese eaten as is has a 110 g reference amount, while cottage cheese used mainly as an ingredient has 55 g. Enter it by weight in the label generator.
The same serving of cottage cheese, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
| Fat / Lipides | 4.9 g | 6 % |
| Saturated / Saturés | 1.9 g + Trans 0 g | 10 % |
| Cholesterol / Cholestérol | 19 mg | 6 % |
| Sodium | 360 mg | 15 % |
| Carbohydrate / Glucides | 4 g | 1 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 3 g | 3 % |
| Protein / Protéines | 13 g | |
| Vitamin D / Vitamine D | 0 mcg | 1 % |
| Calcium | 94 mg | 7 % |
| Iron / Fer | 0 mg | 0 % |
| Potassium | 118 mg | 3 % |
| Per 100g | |
|---|---|
| Energy | 410 kJ / 98 kcal |
| Fat | 4.3 g |
| of which saturates | 1.7 g |
| Carbohydrate | 3.4 g |
| of which sugars | 2.7 g |
| Protein | 11 g |
| Salt | 0.8 g |
| Per 100g | Per 113g | %RI* | |
|---|---|---|---|
| Energy | 410 kJ 98 kcal |
463 kJ 111 kcal |
5.5% |
| Fat | 4.3g | 4.9g | 6.9% |
| of which saturates | 1.7g | 1.9g | 9.7% |
| Carbohydrate | 3.4g | 3.8g | 1.5% |
| of which sugars | 2.7g | 3.0g | 3.4% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 11g | 13g | 25% |
| Salt | 0.79g | 0.89g | 15% |
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Cottage CheeseCheese, cottage, creamed, large or small curd | 98 | 11.1 g | 4.3 g | 3.38 g |
| 1% Cottage CheeseCheese, cottage, lowfat, 1% milkfat | 72 | 12.4 g | 1.02 g | 2.72 g |
| 2% Cottage CheeseCheese, cottage, lowfat, 2% milkfat | 81 | 10.5 g | 2.27 g | 4.76 g |
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Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 172179: "Cheese, cottage, creamed, large or small curd". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
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