Cottage cheese calories: per 100g, per cup and by fat percent
Cottage cheese is a soft, high-protein dairy food. Its calories move mostly with how much you eat, the milkfat percentage on the tub, and whether you add fruit or other toppings.
Typical portion113 gCalories≈ 104 kcal
Quick answer
Cottage cheese has about 92 kcal per 100 g for the common 2% (lowfat) kind, so a 1/2 cup serving (about 113 g) is roughly 105 kcal. Nonfat is closer to 72 kcal per 100 g and full-fat 4% is around 110 kcal.
Nutrition facts
Per 100 g
Approximate values. Your recipe and portion can change the result.
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Milkfat
Topping
Estimated result
Base · 113 g104 kcal
Topping: None0 kcal
Total104 kcal
- Protein13 g
- Fat3 g
- Carbs5 g
Portion size and cooking method move single foods most; frying adds oil.
What is usually inside
cottage cheesemilkcream (in 4% kinds)saltlive culturesoptional fruit or toppings
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FAQ
How many calories are in cottage cheese?
About 92 kcal per 100 g for common 2% lowfat cottage cheese, so a 1/2 cup serving (around 113 g) is roughly 105 kcal. Nonfat is closer to 72 kcal per 100 g and full-fat 4% is around 110.
How many calories are in a cup of cottage cheese?
A full cup of 2% cottage cheese is about 225 g, or roughly 210 kcal with around 27 g of protein. A 1/2 cup serving is about half that at around 105 kcal.
Does the fat percentage change the calories much?
Yes, but less than you might think. Per 100 g, nonfat is about 72 kcal, 2% lowfat about 92, and full-fat 4% near 110 — all high in protein, so the gap is mostly from the added cream.
Can SpoonCheck estimate my cottage cheese from a photo?
Yes. A photo helps estimate the portion size and any fruit or toppings on top, so you get a realistic count without measuring every spoonful.
Data source: USDA FDC 172182 (cottage cheese, lowfat, 2% milkfat), 172181 (nonfat) and creamed 4% reference, cross-checked with brand-published values 2026
SpoonCheck is not a medical app and does not replace a healthcare professional. Nutrition estimates are for general wellness tracking.