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Cottage Cheese

Cottage Cheese

Everyday

Cottage cheese is a fresh, unripened cheese characterized by its loose curds suspended in a mild cream or whey base. This dairy product provides a high-quality casein protein that digests slowly, making it popular for sustained muscle recovery and satiety-focused diets. Available in small-curd (creamed) or large-curd (drained) varieties, it offers a lower-fat alternative to aged cheeses while maintaining versatility in both sweet and savory applications like fruit pairings or salad toppings.

Macro Impact

A 1/2 cup serving contains 113 calories, 13g protein, 4g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 113 calories?
Walking3.5 mph, moderate pace
26 min
YogaModerate effort, gentle pace
19 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1/2 cup (113 g)
Amount per serving
Calories113
% Daily Value*
Total Fat5g
6%
Saturated Fat3g
16%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat1g
Cholesterol19mg
6%
Sodium388mg
17%
Total Carbohydrate4g
2%
Dietary Fiber0g
0%
Total Sugars3g
Includes Added Sugars0g
0%
Protein13g
Vitamin D2mcg
9%
Calcium96mg
7%
Iron0.1mg
0%
Potassium125mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
2%
Fiber
0 / 28 g
0%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
1 / 31 g
5%
Polyunsaturated
0 / 23 g
1%
Saturated
3 / 23 g
14%
Trans
0 g
Cholesterol
19 / 300 g
6%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
42%
Leucine
1 / 3 g
41%
Lysine
1 / 2 g
44%
Methionine
0 / 1 g
26%
Phenylalanine
1 / 2 g
33%
Threonine
1 / 1 g
47%
Tryptophan
0 / 0 g
53%
Valine
1 / 2 g
41%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
3 g
Glycine
0 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
15%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
1 / 5 mg
13%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
1 / 2 mcg
24%
Folate
14 / 400 mcg
3%
Vitamin A
42 / 800 mcg
5%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
12%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
96 / 1k mg
10%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
0%
Magnesium
10 / 370 mg
3%
Manganese
0 / 2 mg
0%
Phosphorous
177 / 700 mg
25%
Potassium
125 / 3k mg
4%
Selenium
11 / 55 mcg
20%
Sodium
388 / 2.3k mg
17%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
52 / 150 mcg
34%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
89 g
Caffeine
0 mg
Choline
21 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cottage cheese, full fat, large or small curd. USDA Foundational Foods. FDC ID 2346384.
  2. 2.Cheese, cottage, creamed, large or small curd. USDA Standard Reference, Legacy. Food ID 172179.
  3. 3.Cheese, cottage, creamed (4.5% M.F.). Canadian Nutrient File. Food ID 25.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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