Per portion: 81 kcal
Protein: 14.0 g
Carbs: 3.07 g
Fat: 1.15 g
Fibre: 0.0 g

Your portion

81kcal · 342 kJ

Protein: 14.0 g
Carbs: 3.07 g
Fat: 1.15 g

A half-cup serving of this low-fat cottage cheese delivers about 81 calories, built almost entirely around protein—14 grams, which works out to roughly 69% of its energy. It is mostly water, so it is naturally low in fat and carbohydrates, with only about 3 grams of sugar coming from lactose. Nutritionally, it stands out for vitamin B12 at 25% of the daily reference, plus useful amounts of phosphorus and selenium, making it a concentrated protein source without much else competing for space.

A typical portion is a single half-cup, eaten straight from the container, and it works well as a quick breakfast or a post-workout snack when you want something substantial but light. Because it is high in protein and low in calories, it can help keep you full between meals without weighing you down. It is vegetarian and gluten-free, though if you are watching sodium, it is worth noting that cottage cheese is generally salted, so check the label if that matters to you.

Nutrition claims, per 100 g:

High protein Source Vitamin B12 · 25% Source Phosphorus · 19% Source Selenium · 16% Low fat

Full nutrition

Nutrition

per 1/2 cup (113 g)

Energy	81 kcal	4.0%
Energy	342 kJ	4.1%
Protein	14.0 g	28.0%
Carbohydrates	3.07 g	1.2%
of which sugars	3.07 g	3.4%
Fibre	0.0 g
Fat	1.15 g	1.6%
of which saturates	0.73 g	3.6%
Monounsaturated	0.33 g
Polyunsaturated	0.04 g
Cholesterol	4.52 mg
Water	93.2 g
Ash	1.57 g

Minerals

Potassium 97.18 mg 4.9%

Calcium 68.93 mg 8.6%

Magnesium 5.65 mg 1.5%

Phosphorus 151.42 mg 21.6%

Sodium 458.78 mg

Iron 0.16 mg 1.1%

Zinc 0.43 mg 4.3%

Copper 0.03 mg 3.0%

Manganese 0.0 mg

Selenium 10.17 µg 18.5%

Fluoride 35.71 µg

Vitamins

Vitamin A (RAE) 12.43 µg 1.6%

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 0.01 mg 0.1%

Vitamin K 0.11 µg 0.1%

Thiamin (B1) 0.02 mg 1.8%

Riboflavin (B2) 0.19 mg 13.6%

Niacin (B3) 0.14 mg 0.9%

Pantothenic acid (B5) 0.24 mg 4.0%

Vitamin B6 0.08 mg 5.7%

Folate (B9) 13.56 µg 6.8%

Vitamin B12 0.71 µg 28.4%

Choline 19.77 mg

Beta-carotene 3.39 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.16 g

Leucine 1.13 g

Isoleucine 0.82 g

Valine 0.87 g

Lysine 0.42 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 322 other foods in “Dairy and Egg Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 72.0 · higher than 18%

Protein 12.39 · higher than 59%

Fibre 0.0 · higher than 0%

Common portions

oz — 113 g (81 kcal)
cup (not packed) — 226 g (163 kcal)

Sources

USDA FoodData Central — Cheese, cottage, lowfat, 1% milkfat — Nutrition values for Cheese, cottage, lowfat, 1% milkfat.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Low-Fat Cottage Cheese