Cheese, cottage, creamed, with fruit: Nutrition Facts
Generic food Dairy and Eggs
Cheese, cottage, creamed, with fruit contains 97 kcal per 100 g. A typical serving of 1 cup, not packed (226 g) provides about 219 kcal.
Roughly 45% of its calories come from protein, with 36% from fat and 19% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 22% of the Daily Value for Vitamin B12, 14% of the Daily Value for selenium and 11% of the Daily Value for Riboflavin (B2).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 97 kcal | |
| Total fat C | 3.9 g | 5% |
| Saturated fat C | 2.3 g | 12% |
| Cholesterol C | 13 mg | 4% |
| Sodium C | 344 mg | 15% |
| Total carbohydrates C | 4.6 g | 2% |
| Dietary fiber C | 0.2 g | 0.7% |
| Total sugars C | 2.4 g | |
| Protein C | 10.7 g | 21% |
| Vitamin A C | 38 µg | 4% |
| Vitamin C C | 1.4 mg | 2% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.04 mg | 0.3% |
| Vitamin K C | 0.4 µg | 0.3% |
| Thiamin (B1) C | 0.033 mg | 3% |
| Riboflavin (B2) C | 0.14 mg | 11% |
| Niacin (B3) C | 0.15 mg | 0.9% |
| Pantothenic acid (B5) C | 0.18 mg | 4% |
| Vitamin B6 C | 0.068 mg | 4% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 C | 0.53 µg | 22% |
| Choline C | 17.5 mg | 3% |
| Calcium C | 53 mg | 4% |
| Iron C | 0.16 mg | 0.9% |
| Magnesium C | 7 mg | 2% |
| Phosphorus C | 113 mg | 9% |
| Potassium C | 90 mg | 2% |
| Zinc C | 0.33 mg | 3% |
| Copper C | 0.04 mg | 4% |
| Manganese C | 0.003 mg | 0.1% |
| Selenium C | 7.7 µg | 14% |
| Fluoride M | 31.6 µg |
% 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 19%
- Fat 36%
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
- Protein10.7 gabove the median for dairy and egg products (median 9 g)
- Fiber0.2 gin the top quarter of dairy and egg products (median 0 g)
- Sugars2.4 gbelow the median for dairy and egg products (median 4.7 g)
- Fat3.9 gbelow the median for dairy and egg products (median 8.3 g)
- Saturated fat2.3 gbelow the median for dairy and egg products (median 3.3 g)
- Sodium344 mgabove the median for dairy and egg products (median 129 mg)
- Protein per 100 kcal11 gprotein density, useful for comparing foods with different calorie levels
- Water79.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1 g |
|---|---|
| Polyunsaturated fat C | 0.12 g |
Amino acids (18)
| Tryptophan C | 0.12 g |
|---|---|
| Threonine C | 0.47 g |
| Isoleucine C | 0.62 g |
| Leucine C | 1.1 g |
| Lysine C | 0.86 g |
| Methionine C | 0.32 g |
| Cystine C | 0.099 g |
| Phenylalanine C | 0.57 g |
| Tyrosine C | 0.57 g |
| Valine C | 0.66 g |
| Arginine C | 0.49 g |
| Histidine C | 0.35 g |
| Alanine C | 0.55 g |
| Aspartic acid C | 0.72 g |
| Glutamic acid C | 2.3 g |
| Glycine C | 0.23 g |
| Proline C | 1.2 g |
| Serine C | 0.6 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 | 0.088 g |
| SFA 4:0 C | 0.12 g |
| SFA 6:0 C | 0.027 g |
| SFA 8:0 C | 0.031 g |
| SFA 10:0 C | 0.07 g |
| SFA 12:0 C | 0.061 g |
| SFA 14:0 C | 0.4 g |
| SFA 16:0 C | 1.2 g |
| SFA 18:0 C | 0.44 g |
| MUFA 18:1 C | 0.9 g |
| PUFA 18:3 C | 0.037 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.14 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 (7)
| Beta-carotene C | 14 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 37 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water C | 79.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.2 g |
| Theobromine C | 0 mg |
| Energy C | 407 kJ |
| Vitamin A, IU C | 146 IU |
| Folic acid C | 0 µg |
| Folate, food C | 11 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Cheese
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese, cottage, lowfat, 1% milkfat, lactose reduced | 74 | 12.4 g | 3.2 g | 1 g |
| Cheese, parmesan, low sodium | 451 | 41.6 g | 3.7 g | 30 g |
| Cheese, cottage, lowfat, 1% milkfat, with vegetables | 67 | 10.9 g | 3 g | 1 g |
| Cheese, mozzarella, low sodium | 280 | 27.5 g | 3.1 g | 17.1 g |
| Cheese, monterey, low fat | 313 | 28.2 g | 0.7 g | 21.6 g |
| Cheese, cottage, lowfat, 1% milkfat, no sodium added | 72 | 12.4 g | 2.7 g | 1 g |
| Cheese, pasteurized process, cheddar or American, low sodium | 376 | 22.2 g | 1.6 g | 31.2 g |
| Cheese, swiss, low sodium | 374 | 28.4 g | 3.4 g | 27.4 g |
| Cheese, swiss, low fat | 179 | 28.4 g | 3.4 g | 5.1 g |
| Cheese, muenster, low fat | 271 | 24.7 g | 3.5 g | 17.6 g |
| Cheese, mozzarella, nonfat | 141 | 31.7 g | 3.5 g | 0 g |
| Cheese, cottage, with vegetables | 95 | 10.9 g | 3 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Greek yogurt, plain, whole milk | 97 | 9 g | 4 g | 5 g |
| Yogurt, Greek, whole milk, plain | 94 | 8.8 g | 4.8 g | 4.4 g |
| Cottage cheese, full fat, large or small curd | 105 | 11.6 g | 4.6 g | 4.2 g |
| Yogurt, Greek, plain, lowfat | 73 | 10 g | 3.9 g | 1.9 g |
| Yogurt, Greek, NS as to type of milk, plain | 67 | 10.2 g | 3.6 g | 1.4 g |
| Yogurt, Greek, low fat milk, plain | 67 | 10.2 g | 3.6 g | 1.4 g |
| Yogurt, Greek, whole, plain, CHOBANI | 82 | 8.2 g | 3.2 g | 4 g |
| Yogurt, Greek, plain, nonfat | 59 | 10.2 g | 3.6 g | 0.39 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 97 kcal. 1 cup, not packed (226 g): about 219 kcal. 4 oz (113 g): about 110 kcal.
Is cheese high in protein?
Cheese contains 10.7 g of protein per 100 g (21% of the 50 g Daily Value), or 24.2 g in 1 cup, not packed (226 g). About 45% of its calories come from protein. Compared with other dairy and egg products, that is above the median (median 9 g).
How many carbs are in cheese?
Cheese has 4.6 g of total carbohydrates per 100 g, including 0.2 g of fiber and 2.4 g of sugars.
How much fat is in cheese?
Cheese contains 3.9 g of fat per 100 g, of which 2.3 g is saturated (12% 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 (22% DV), selenium (14% DV) and Riboflavin (B2) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 344 mg of sodium, 15% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 172180. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.