Cheese, cottage, creamed, large or small curd: Nutrition Facts
Generic food Dairy and Eggs
This record duplicates Cottage cheese, creamed from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Cheese, cottage, creamed, large or small curd contains 103 kcal per 100 g. A typical serving of 1 cup (210 g) provides about 216 kcal.
Roughly 45% of its calories come from protein, with 37% from fat and 18% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in cottage/ricotta cheese on FoodFactly, where the median is 82 kcal per 100 g across 14 foods.
100 g provides 28% of the Daily Value for Vitamin B12, 18% of the Daily Value for selenium and 13% of the Daily Value for Riboflavin (B2).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 103 kcal | |
| Total fat C | 4.2 g | 5% |
| Saturated fat C | 2.6 g | 13% |
| Cholesterol C | 18 mg | 6% |
| Sodium C | 350 mg | 15% |
| Total carbohydrates C | 4.6 g | 2% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 2.7 g | |
| Protein C | 11.6 g | 23% |
| Vitamin A C | 36 µg | 4% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.08 mg | 0.5% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.052 mg | 4% |
| Riboflavin (B2) C | 0.16 mg | 13% |
| Niacin (B3) C | 0.14 mg | 0.9% |
| Vitamin B6 C | 0.047 mg | 3% |
| Folate (B9) C | 12 µg | 3% |
| Vitamin B12 C | 0.66 µg | 28% |
| Choline C | 18.4 mg | 3% |
| Calcium C | 88 mg | 7% |
| Iron C | 0 mg | 0% |
| Magnesium C | 9 mg | 2% |
| Phosphorus C | 154 mg | 12% |
| Potassium C | 124 mg | 3% |
| Zinc C | 0.45 mg | 4% |
| Copper C | 0 mg | 0% |
| Selenium C | 9.7 µg | 18% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 45%
- Carbohydrates 18%
- Fat 37%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.6 gin the top quarter of cottage/ricotta cheese (median 10.3 g)
- Sugars2.7 gbelow the median for cottage/ricotta cheese (median 4.1 g)
- Fat4.2 gin the top quarter of cottage/ricotta cheese (median 2.3 g)
- Saturated fat2.6 gin the top quarter of cottage/ricotta cheese (median 1.3 g)
- Sodium350 mgin the top quarter of cottage/ricotta cheese (median 297 mg)
- Protein per 100 kcal11.3 gprotein density, useful for comparing foods with different calorie levels
- Water78.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.92 g |
|---|---|
| Polyunsaturated fat C | 0.12 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.097 g |
| SFA 4:0 C | 0.11 g |
| SFA 6:0 C | 0.025 g |
| SFA 8:0 C | 0.023 g |
| SFA 10:0 C | 0.064 g |
| SFA 12:0 C | 0.14 g |
| SFA 14:0 C | 0.42 g |
| SFA 16:0 C | 1.2 g |
| SFA 18:0 C | 0.38 g |
| MUFA 18:1 C | 0.71 g |
| PUFA 18:3 C | 0.017 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.047 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 36 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 78.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 12 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 103 kcal. 1 cup (210 g): about 216 kcal.
Is cheese high in protein?
Cheese contains 11.6 g of protein per 100 g (23% of the 50 g Daily Value), or 24.4 g in 1 cup (210 g). About 45% of its calories come from protein. Compared with other cottage/ricotta cheese, that is among the highest quarter (median 10.3 g).
How many carbs are in cheese?
Cheese has 4.6 g of total carbohydrates per 100 g, including 0 g of fiber and 2.7 g of sugars.
How much fat is in cheese?
Cheese contains 4.2 g of fat per 100 g, of which 2.6 g is saturated (13% of the Daily Value).
What vitamins and minerals does cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (28% DV), selenium (18% DV), Riboflavin (B2) (13% DV) and phosphorus (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 350 mg of sodium, 15% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705748. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.