Cottage cheese calories
At 101 kcal per 100 g, cottage cheese gets 16% of its energy from carbs, 45% from protein and 39% from fat. One 113 g serving is about 114 kcal.
A serving covers about 6% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 103 to 126 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (113 g) |
|---|---|---|
| kcal | 101 | 114 |
| Protein, g | 11.4 | 12.9 |
| Fat, g | 4.3 | 4.9 |
| Carbs, g | 4.0 | 4.5 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 56 g | 57 kcal | 51-63 | 1,800 |
| 1 · 113 g | 114 kcal | 103-126 | 3,600 |
| 1½ · 170 g | 171 kcal | 154-188 | 5,300 |
| 2 · 226 g | 228 kcal | 205-251 | 7,100 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 3,600 steps, or 28 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.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Kefir | 43 | 104 kcal / 243 g | 3.8 g |
| Oat milk | 48 | 115 kcal / 240 g | 0.8 g |
| Soy milk | 48 | 117 kcal / 243 g | 2.9 g |
| 2% milk | 50 | 122 kcal / 244 g | 3.3 g |
| Whole milk | 60 | 146 kcal / 244 g | 3.2 g |
| Plain yogurt | 69 | 117 kcal / 170 g | 3.6 g |
| Greek yogurt | 73 | 146 kcal / 200 g | 9.9 g |
| Cottage cheese | 101 | 114 kcal / 113 g | 11.4 g |
| Half and half | 131 | 20 kcal / 15 g | 3.1 g |
Lightest in this group per 100 g: Kefir.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 172179, FDC 2346384 (Cheese, cottage, creamed, large or small curd).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in cottage cheese?
Cottage cheese has about 101 kcal per 100 g. A typical 113 g serving is about 114 kcal, and realistically anywhere from 103 to 126 kcal depending on the recipe and portion.
How much protein is in cottage cheese?
11.4 g of protein per 100 g, or about 12.9 g in a 113 g serving.
Your plate isn't a lab sample
Snap your own cottage cheese and Kalorea estimates what's actually on your plate, with a range and macros.