Cottage cheese nutrition is mostly a protein story: half a cup gives 12 to 14 g of protein for roughly 80 to 110 calories. However, it is also saltier than many people realise, and lower in calcium than other cheeses.
Quick answer: Half a cup (113 g) of 2% cottage cheese has about 92 calories, 11.8 g protein, 5.4 g carbs, 2.6 g fat and 348 mg sodium, according to USDA data. Full-fat (4%) has about 111 calories. Every fat level supplies 15 to 20% of the US sodium daily value per half cup, but only 5 to 10% of the calcium. UK cottage cheese is often lower in salt than US brands.
What Is Cottage Cheese?
Cottage cheese is a fresh, unaged cheese made from soft milk curds. Most tubs are “creamed”: the drained curds are mixed with a creamy dressing, which sets the fat level on the label, usually 4%, 2%, 1% or nonfat. Because it is not aged, it tastes mild and slightly tangy. It also contains more lactose than hard cheeses.
For how cottage cheese compares with cheddar, feta, parmesan and other cheeses, see our pillar guide to eating cheese: benefits, risks and nutrition facts.
Cottage Cheese Nutrition Facts by Fat Level
The table puts all four common types on one basis: half a cup (113 g), the serving most US labels use.
| Per ½ cup (113 g) | 4% (creamed) | 2% (low-fat) | 1% (low-fat) | Nonfat (dry curd) |
|---|---|---|---|---|
| Calories | 111 | 92 | 81 | 81 |
| Protein (%DV) | 12.5 g (25%) | 11.8 g (24%) | 14.0 g (28%) | 11.6 g (23%) |
| Total fat (%DV) | 4.9 g (6%) | 2.6 g (3%) | 1.2 g (1%) | 0.3 g (0%) |
| Saturated fat (%DV) | 1.9 g (10%) | 1.4 g (7%) | 0.7 g (4%) | 0.2 g (1%) |
| Carbohydrate | 3.8 g | 5.4 g | 3.1 g | 7.5 g |
| Sugars | 3.0 g | 4.5 g | 3.1 g | 2.1 g |
| Sodium (%DV) | 356 mg (15%) | 348 mg (15%) | 459 mg (20%) | 420 mg (18%) |
| Calcium (%DV) | 94 mg (7%) | 125 mg (10%) | 69 mg (5%) | 97 mg (7%) |
| Phosphorus (%DV) | 180 mg (14%) | 170 mg (14%) | 151 mg (12%) | 215 mg (17%) |
| Potassium (%DV) | 118 mg (3%) | 141 mg (3%) | 97 mg (2%) | 155 mg (3%) |
| Vitamin B12 (%DV) | 0.49 mcg (20%) | 0.53 mcg (22%) | 0.71 mcg (30%) | 0.52 mcg (22%) |
| Selenium (%DV) | 11.0 mcg (20%) | 13.4 mcg (24%) | not listed | not listed |
Calories reconcile with the macros on every column. Per 100 g, the figures are 98 calories for 4%, 81 for 2%, and 72 for both 1% and nonfat. In other words, full-fat and nonfat differ by only about 30 calories per half cup.
Why Cottage Cheese Nutrition Labels Differ
Cottage cheese labels can look inconsistent. Three patterns in the reference data explain most of it.
- Lower fat does not always mean more protein. In USDA data, 1% cottage cheese has the most protein per half cup (14 g), while nonfat has less than full-fat. Nonfat also carries the most carbohydrate.
- Sodium does not fall with fat. The lower-fat types are actually the saltiest in the reference data: 420 to 459 mg per half cup, against about 350 mg for 4% and 2%.
- US and UK salt levels differ. A UK survey by Action on Salt found cottage cheese averaged 0.55 g of salt per 100 g, which is about 220 mg of sodium. USDA reference values run from 308 to 406 mg per 100 g. The UK figure dates from 2012 and brands vary, but it suggests UK readers often get a lower-salt product.
So read the sodium line, not just the fat percentage. Our guide on how to read nutrition labels shows how to compare %DV quickly. In the UK, remember that salt equals sodium multiplied by 2.5.
Cottage Cheese Nutrition: Benefits That Hold Up
1. High protein per calorie
This is the real strength. Half a cup of 1% cottage cheese gives 14 g of protein for about 81 calories. That is more protein per calorie than most cheeses. It makes cottage cheese a practical way to add protein to breakfast, snacks or post-exercise meals. For more ideas, see our list of vegetarian protein-rich foods.
2. Fullness, without the fat-burning hype
Protein-rich foods tend to be filling, and cottage cheese is mostly casein, a slowly digested milk protein. That can make it a satisfying snack. Still, no food burns fat. Cottage cheese helps with weight goals only as part of an overall eating pattern. Our guide to balancing protein, carbs and fats covers that bigger picture.
3. Vitamin B12, selenium and phosphorus
Half a cup provides about 20 to 30% of the B12 daily value. The 4% and 2% types also give about a fifth of the selenium DV, plus 12 to 17% of the phosphorus DV. These are genuine contributions from a small serving.
4. Lower saturated fat than other cheeses
Even 4% cottage cheese has only 1.9 g of saturated fat per half cup. By contrast, a single ounce of cheddar has about 5.3 g. If you are reducing saturated fat, cottage cheese is an easy swap. Compare whole milk nutrition facts if you want a calcium-richer dairy option.
Cottage Cheese Claims: Where the Evidence Stands
| Claim | Where it stands |
|---|---|
| Cottage cheese is high in protein | Supported. About 12 to 14 g per half cup. |
| It is a good source of B12 and selenium | Supported. About 20 to 30% of the B12 DV per half cup. |
| It has virtually no sodium | Not supported. US types carry 348 to 459 mg per half cup, 15 to 20% of the DV. |
| It is an excellent source of calcium | Not supported. Half a cup gives only 5 to 10% of the calcium DV. |
| It is a fat burner | Not supported. Protein can aid fullness, but no food burns fat. |
| Its CLA helps burn calories | Not supported, especially in low-fat types with little fat at all. |
| It is high in omega-3 fats | Not supported. |
| It is packed with probiotics | Only if the label lists live and active cultures. Many brands do not. |
| It helps prevent osteoporosis, colon cancer and hypertension | Not supported for cottage cheese specifically. |
| It lowers cholesterol and regulates blood sugar in diabetes | Not supported. It is low in saturated fat and sugar, but it is not a treatment. |
Cottage Cheese Safety: Pregnancy, Sodium and Lactose
Pregnancy and listeria. The NHS lists pasteurised cottage cheese among the soft cheeses that are safe in pregnancy. In the US, the FDA advises people who are pregnant, older adults and people with weakened immune systems to avoid cheese made from raw milk. CDC also notes that soft, high-moisture cheeses are more likely to be contaminated than hard cheeses. So choose pasteurised cottage cheese, keep it at or below 40F (4C), and eat it by the use-by date. Our cheese safety guide compares US and UK rules for every cheese type.
Sodium. US labels use a 2,300 mg sodium daily value. In the UK, adults are advised to eat no more than 6 g of salt a day. A half cup of US cottage cheese supplies 15 to 20% of the US value. If you are watching blood pressure, compare brands and look for lower-sodium versions. See how to lower blood pressure naturally for wider steps.
Lactose and milk allergy. Cottage cheese is a fresh cheese, so it contains more lactose than aged cheeses. The NIDDK notes that many people with lactose intolerance can handle about 12 g of lactose with mild or no symptoms; a half cup contains 2 to 4.5 g of total sugars. However, anyone with a milk allergy should avoid it, because it contains milk proteins.
How to Eat Cottage Cheese
- With fruit and nuts for breakfast or a snack.
- On whole-grain toast with tomatoes and black pepper.
- Blended into pancake batter, dips or pasta sauce for extra protein.
- As a high-protein option in our guide to healthy snack portions.
Cottage Cheese Nutrition FAQs
Half a cup (113 g) has about 11.6 to 14 g of protein, depending on the fat level. In USDA data, 1% cottage cheese has the most at about 14 g.
About 111 calories for 4% (full-fat), 92 for 2%, and 81 for 1% or nonfat, based on USDA data. Full-fat and nonfat differ by only about 30 calories per half cup.
Yes, fairly. US cottage cheese has about 348 to 459 mg of sodium per half cup, or 15 to 20 percent of the daily value. A UK survey found an average of 0.55 g of salt per 100 g, which is lower than typical US values.
Yes, if it is pasteurised. The NHS lists pasteurised cottage cheese as safe in pregnancy. Avoid raw-milk versions, keep it refrigerated, and eat it by the use-by date.
It is high in protein for its calories, which can help you feel full. However, no single food causes weight loss. It works best as part of an overall balanced eating pattern.
Not especially. Half a cup gives about 69 to 125 mg of calcium, or 5 to 10 percent of the daily value. Hard cheeses, milk and yogurt provide much more.
Only some brands. Look for live and active cultures on the label. Without that statement, do not assume a tub contains probiotic bacteria.
Many can in small portions. A half cup has about 2 to 4.5 g of total sugars, and the NIDDK says many people tolerate about 12 g of lactose. Aged hard cheeses are lower in lactose.
Either can fit a healthy diet. Full-fat (4%) has about 30 more calories and 1.7 g more saturated fat per half cup than 1%. Lower-fat types are often saltier, so compare the sodium line too.
Related Reading
- Eating Cheese: Benefits, Risks and Nutrition Facts by Type
- Mozzarella Cheese Nutrition: Fresh vs Low-Moisture, Benefits and Types
- Chobani Nutrition Facts: Protein, Sugar and Which Cup to Buy
- Veg Protein Rich Foods: 10 Best Sources, Grams Per Serving
Sources
- USDA FoodData Central, SR Legacy: cottage cheese creamed (FDC 172179), lowfat 2% (172182), lowfat 1% (173417), nonfat dry curd (172181).
- US FDA. Daily Value on the Nutrition and Supplement Facts Labels. fda.gov
- Action on Salt. Cheese salt survey (2014). actiononsalt.org.uk
- Food Standards Scotland. Salt. foodstandards.gov.scot
- NHS. Foods to avoid in pregnancy. nhs.uk
- US FDA. Queso Fresco-type Cheeses: Consumer Guidance. fda.gov
- CDC. How Listeria Spreads: Soft Cheeses and Raw Milk. cdc.gov
- NIDDK. Eating, Diet and Nutrition for Lactose Intolerance. niddk.nih.gov
Disclaimer: This article is for general information and is not a substitute for advice from your doctor, midwife or registered dietitian. Read more about our editorial process.
Last reviewed and rewritten November 2026.
