Cottage cheese casserole calories
Cottage cheese casserole is a cooked dish, so its calories depend on who made it. Our reference recipe lands at 158 kcal per 100 g, and a 150 g plate comes to about 237 kcal.
A serving covers about 12% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 194 to 280 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| kcal | 158 | 237 |
| Protein, g | 9.8 | 14.7 |
| Fat, g | 6.5 | 9.8 |
| Carbs, g | 15.1 | 22.6 |
| Fiber, g | 0.2 | 0.3 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 75 g | 118 kcal | 97-140 | 3,700 |
| 1 · 150 g | 237 kcal | 194-280 | 7,400 |
| 1½ · 225 g | 356 kcal | 292-419 | 11,100 |
| 2 · 300 g | 474 kcal | 389-559 | 14,800 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 7,400 steps, or 57 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Shoot it from above so the whole plate is in frame. If it's oilier than usual, add “lots of oil” to the description, and Kalorea will lean to the top of the range.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Vareniki | 153 | 306 kcal / 200 g | 3.3 g |
| Salmon nigiri | 155 | 186 kcal / 120 g | 7.5 g |
| Chicken tikka masala | 158 | 474 kcal / 300 g | 14.9 g |
| Pad Thai | 158 | 474 kcal / 300 g | 7.5 g |
| Cottage cheese casserole | 158 | 237 kcal / 150 g | 9.8 g |
| Lasagna | 160 | 480 kcal / 300 g | 9.1 g |
| Poke bowl | 164 | 607 kcal / 370 g | 6.8 g |
| Dolma | 169 | 338 kcal / 200 g | 9.5 g |
| Chicken biryani | 170 | 595 kcal / 350 g | 8.0 g |
Lightest in this group per 100 g: Vareniki.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
| Ingredient (USDA entry) | Grams |
|---|---|
| Cheese, cottage, creamed, large or small curd | 120 |
| Egg, whole, raw, fresh | 20 |
| Semolina, enriched | 10 |
| Sugars, granulated | 15 |
| Butter, without salt | 3 |
| Cream, sour, cultured | 10 |
The ±18% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories are in cottage cheese casserole?
Cottage cheese casserole has about 158 kcal per 100 g. A typical 150 g serving is about 237 kcal, and realistically anywhere from 194 to 280 kcal depending on the recipe and portion.
How much protein is in cottage cheese casserole?
9.8 g of protein per 100 g, or about 14.7 g in a 150 g serving.
Your plate isn't a lab sample
Snap your own cottage cheese casserole and Kalorea estimates what's actually on your plate, with a range and macros.