🥛 Dairyhigh proteinlow fatgluten free
🧀 Calories in Cottage Cheese
A slow-digesting casein protein source ideal before bed
Per 100g
72kcal
11g
Protein
3.4g
Carbs
1g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per Half cup cottage cheese (113g) |
|---|---|---|
| Calories | 72kcal | 81kcal |
| Protein | 11g | 12.4g |
| Total Carbs | 3.4g | 3.8g |
| — of which Sugar | 2.7g | 3.1g |
| Total Fat | 1g | 1.1g |
| Dietary Fibre | 0g | 0g |
| Sodium | 364mg | 411mg |
Macro Breakdown
Protein11g (44 kcal)
Carbohydrates3.4g (13.6 kcal)
Fat1g (9 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium83mg
8% of daily reference intake
Potassium104mg
3% of daily reference intake
✅ Key Nutrition Facts
- •11g protein per 100g for only 72 calories
- •Casein protein — slow-digesting, ideal before sleep
- •Very low in fat — great for fat-loss macros
- •Good source of calcium and B vitamins
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g (low-fat) | 100g | 72 kcal | 11g |
| Half cup (113g) | 113g | 81 kcal | 12.4g |
| 1 full cup (226g) | 226g | 163 kcal | 24.9g |
Frequently Asked Questions
How many calories are in cottage cheese?+
Low-fat cottage cheese contains around 72 calories per 100g. Full-fat cottage cheese is approximately 103 kcal per 100g. A standard half-cup (113g) serving of low-fat cottage cheese is about 81 calories.
Is cottage cheese a good source of protein?+
Yes. Low-fat cottage cheese provides around 11g of protein per 100g, predominantly from casein — a slow-digesting protein that provides a sustained amino acid release. It is one of the best high-protein, low-calorie dairy foods.
Should I eat cottage cheese before bed?+
Cottage cheese is a popular pre-sleep snack among athletes because its slow-digesting casein protein provides a sustained amino acid release throughout the night, supporting muscle recovery and protein synthesis during sleep.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.