Calories and protein in 1% cottage cheese
163 calories and 28 g of protein per cup
A cup of 1% cottage cheese has 163 calories and 28 g of protein. That's 226 g, spooned in loosely, not packed down.
4 oz is the same weight as half a cup, 113 g, with 81 calories and 14 g of protein.
USDA FoodData Central. Cheese, cottage, lowfat, 1% milkfat. Source checked September 29, 2026.
A cup, half a cup and other fat levels
The table puts a cup of 1% next to a cup of the other kinds. A cup of 2% has 183 calories and a cup of regular small curd has 221.
Nonfat is the odd one out. USDA's nonfat record is dry curd without creamy dressing. Its listed cup weighs 145 g and has 104 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cup 1% cottage cheese | 226 g | 163 | 28 | 6.1 | 2.3 | 0 | 6.1 | 917.6 | 0 | USDA portion, 1 loosely filled cup |
| 4 oz 1% cottage cheese | 113 g | 81 | 14 | 3.1 | 1.2 | 0 | 3.1 | 458.8 | 0 | USDA portion, 4 oz |
| 1 cup 2% cottage cheese | 226 g | 183 | 23.6 | 10.8 | 5.1 | 0 | 9 | 696.1 | 0 | USDA portion, 1 loosely filled cup |
| 1 cup regular small curd cottage cheese | 225 g | 221 | 25 | 7.6 | 9.7 | 0 | 6 | 708.8 | 0 | USDA portion, 1 loosely filled cup, small curd |
| 1 cup nonfat dry curd cottage cheese | 145 g | 104 | 15 | 9.7 | 0.4 | 0 | 2.7 | 539.4 | 0 | USDA portion, 1 loosely filled cup |
USDA FoodData Central. Cheese, cottage, lowfat, 1% milkfat. USDA FoodData Central. Cheese, cottage, lowfat, 2% milkfat. USDA FoodData Central. Cheese, cottage, creamed, large or small curd. USDA FoodData Central. Cheese, cottage, nonfat, uncreamed, dry, large or small curd. Source checked September 29, 2026.
Mostly protein, with some salt
A cup has 28 g of protein, with 6.1 g of carbs and 2.3 g of fat. USDA lists all 6.1 g of those carbs as sugar.
A cup also has 917.6 mg of sodium.
Choosing between high-protein dairy? Greek yogurt has its own page, and the full list of calorie references covers other breakfast foods.
| Nutrient | 1 cup 1% cottage cheese | Per 100 g |
|---|---|---|
| Calories | 163 kcal | 72 kcal |
| Protein | 28 g | 12.4 g |
| Carbs | 6.1 g | 2.7 g |
| Fat | 2.3 g | 1 g |
| Fiber | 0 g | 0 g |
| Sugar | 6.1 g | 2.7 g |
| Sodium | 917.6 mg | 406 mg |
USDA FoodData Central. Cheese, cottage, lowfat, 1% milkfat. Source checked September 29, 2026.
1% compared with 2%, regular and nonfat
Per 100 g, 1% has 72 calories, 2% has 81 and regular creamed cottage cheese has 98. Nonfat also has 72. It has less fat and protein than 1% but more carbs, 6.7 g against 2.7 g.
The main cottage cheese page uses the 2% kind, if that's what's in your fridge.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Low-fat cottage cheese, 1% milkfat | 100 g | 72 | 12.4 | 2.7 | 1 | 0 | 2.7 | 406 | 0 |
| Low-fat cottage cheese, 2% milkfat | 100 g | 81 | 10.4 | 4.8 | 2.3 | 0 | 4 | 308 | 0 |
| Regular creamed cottage cheese | 100 g | 98 | 11.1 | 3.4 | 4.3 | 0 | 2.7 | 315 | 0 |
| Nonfat dry curd cottage cheese | 100 g | 72 | 10.3 | 6.7 | 0.3 | 0 | 1.9 | 372 | 0 |
USDA FoodData Central. Cheese, cottage, lowfat, 1% milkfat. USDA FoodData Central. Cheese, cottage, lowfat, 2% milkfat. USDA FoodData Central. Cheese, cottage, creamed, large or small curd. USDA FoodData Central. Cheese, cottage, nonfat, uncreamed, dry, large or small curd. Source checked September 29, 2026.
Weigh a scoop from the tub
Scoops are uneven, so set the bowl on a scale, add the cottage cheese and enter the grams below. The calculator uses 1% cottage cheese.
Mixed with fruit or granola? Tell TrueCal what's in the bowl and check the estimate.
226 g has about 162.7 calories.
USDA FoodData Central. Cheese, cottage, lowfat, 1% milkfat. Source checked September 29, 2026.
How much protein is in half a cup of 1% cottage cheese?
Half a cup weighs 113 g, the same as USDA's 4 oz portion, and has 14 g of protein and 81 calories.
USDA FoodData Central. Cheese, cottage, lowfat, 1% milkfat. Source checked September 29, 2026.
Is 1% cottage cheese the same as low-fat?
Yes. USDA files both 1% and 2% under low-fat cottage cheese. Nonfat is its own category.
USDA FoodData Central. Cheese, cottage, lowfat, 1% milkfat. USDA FoodData Central. Cheese, cottage, lowfat, 2% milkfat. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Cheese, cottage, lowfat, 1% milkfat. USDA FoodData Central. Cheese, cottage, lowfat, 2% milkfat. USDA FoodData Central. Cheese, cottage, creamed, large or small curd. USDA FoodData Central. Cheese, cottage, nonfat, uncreamed, dry, large or small curd. Source checked September 29, 2026.