Find out how many calories are in cottage cheese

cottage cheese

If you would like to find out how many calories are in cottage cheese, you have certainly come to the right page. This is a simple, yet thorough guide to both cottage cheese calories, and also the nutrition facts on this popular cheese product.

As cottage cheese which is something that is made with various fat content milks, we have got examples ranging from calories in lowfat cottage cheese, to those in the full fat version.

For those who aren't completely sure what it actually is and how it is made, we have provided and explanation. If you want to know if cottage cheese is good for you, we have covered this too.

You can learn more about the calories and nutritional values of various other cheeses and cheese products by clicking here.

What is cottage cheese?

First of all, what is cottage cheese? A question that many people want to know the answer to as it is not cheese in the conventional sense. Cottage cheese is actually a mildly flavored cheese curd product. After it has been drained it is no pressed so that whey remains, with the individual curds remaining loose. It can then be washed to give a sweeter flavor because the acidity of it has been taken away. Unlike other cheeses it is not colored, nor is it aged.

Cottage cheese can be made using milks with different fat contents, and making the curds in it different sizes. It can be pressed in order to make other cheeses such as farmer cheese.

Often eaten with fruit, tomatoes, sugar, salt and pepper, as well as in salads.

Looking similar to rice pudding, cottage cheese is pure white in color.

How many calories in cottage cheese?

As we have already mentioned, cottage cheese is something that is produced using milks with various fat contents. As this is something that can have an effect on the calories that it contains, we have been sure to provide you with multiple examples. Our examples range from the calories in a cup of cottage cheese, to those in basic weights.

Cottage cheese calories - 1% fat cheese

  • A 226 g cup of 1% fat milk, cottage cheese contains 163 cal.
  • 100 g of 1% fat milk, cottage cheese contains 72 cal.
  • 1 oz of 1% milk, cottage cheese contains 20 cal.

2% fat cheese

  • A 226 g cup of 2% fat milk, cottage cheese contains 195 cal.
  • 100 g of 2% fat milk, cottage cheese contains 86 cal.
  • 1 oz of 2% milk, cottage cheese contains 24 cal.

Calories in lowfat cottage cheese - Nonfat, uncreamed, any size curd

Now let's take a look at low fat cottage cheese calories.

  • A 145 g cup of nonfat cottage cheese contains 104 cal.
  • 100 g of nonfat cottage cheese contains 72 cal.
  • 1 oz of nonfat cottage cheese contains 20 cal.

Creamed, small curd

  • A 225 g cup of creamed cottage cheese contains 221 cal.
  • 100 g of creamed cottage cheese contains 98 cal.
  • 1 oz of creamed cottage cheese contains 27 cal.

We trust that the information that we have provided here on the calories cottage cheese contains has been able to answer all of your questions. To find out whether there are any nutritional benefits when it comes to making cottage cheese a part of your diet, please continue reading.

Check out our cottage cheese nutrition facts

The following cottage cheese nutritional information is based on 100 g / 3.5 oz of 1% milk fat, cottage cheese.

Vitamins in cottage cheese

  • Vitamin A - 41.0 IU
  • Vitamin B1 (Thiamin) - 0.0 milligrams
  • Vitamin B2 (Riboflavin) - 0.2 milligrams (10% of the total you need in a day)
  • Vitamin B3 (Niacin) - 0.1 milligrams
  • Vitamin B5 (Pantothenic acid) - 0.2 milligrams
  • Vitamin B6 - 0.1 milligrams (21% of your RDI)
  • Vitamin B9 (Folate) - 12.0 micrograms
  • Vitamin B12 - 0.6 micrograms (an impressive 10% of the total required in a day)
  • Vitamin C - 0.0 milligrams
  • Vitamin D - None
  • Vitamin E - 0.0 milligrams
  • Vitamin K - 0.1 micrograms
  • Choline - 17.5 milligrams

Minerals in cottage cheese

  • Calcium - 61.0 milligrams
  • Copper - 0.0 milligrams
  • Iron - 0.1 milligrams
  • Magnesium - 5.0 milligrams
  • Manganese - 0.0 milligrams
  • Phosphorus - 134.0 milligrams (a helpful 13% of the total needed in one day)
  • Potassium - 86.0 milligrams
  • Selenium - 9.0 micrograms (a notable 13% of your recommended daily allowance)
  • Sodium - 406.0 milligrams (a concerning 17% of the total you should be consuming in a day)
  • Zinc - 0.4 milligrams
  • Protein - 12.4 g (25% of your RDI)
  • Cholesterol - 4.0 milligrams (Just 1% of the total you should be consuming per day)
  • Dietary Fiber - 0.0 g
  • Carbohydrates - 2.7 g
  • Water - 82.5 g
  • Total fats - 1.0 g
  • Sugars - 2.7 g

The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements of a nutrient due to medical reasons.

Find out loads more about these nutrients by checking out our vitamins and minerals in foods menu. We have a page for each one telling you exactly what positive contributions they make to your health, and highlighting which foods act as the best sources of them.

Is cottage cheese food for you?

As far as cheese products go, cottage cheese may not have all of the nutritional plus points, but it also does not carry the negatives either. For instance it is incredibly low in cholesterol, even the full creamed version. There is a moderate fat content in the creamed version, but with the lesser and non-fat cottage cheeses, there is hardly any. There is a high sodium content which is something to look out for, but as far as cottage cheese calories go, there are not an awful lot to concern yourself with.

You can get a great dose of vitamin B2 from cottage cheese, along with both phosphorus and selenium, as well as it being a decent source of calcium.

Cottage cheese is one cheese product that is definitely worth taking notice of an including in your diet.

More information

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