Cheese, cottage, lowfat, 2% milkfat: Nutrition Facts
Generic food Dairy and Eggs
This record duplicates Cheese, cottage, lowfat, 2% milkfat from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Cheese, cottage, lowfat, 2% milkfat contains 84 kcal per 100 g. A typical serving of 1 cup (220 g) provides about 185 kcal.
Roughly 54% of its calories come from protein, with 25% from fat and 21% 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 27% of the Daily Value for selenium, 18% of the Daily Value for Riboflavin (B2) and 18% of the Daily Value for Vitamin B12.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 84 kcal | |
| Total fat M | 2.3 g | 3% |
| Saturated fat M | 1.3 g | 6% |
| Trans fat M | 0.069 g | |
| Cholesterol M | 12 mg | 4% |
| Sodium M | 321 mg | 14% |
| Total carbohydrates C | 4.3 g | 2% |
| Dietary fiber | not reported | |
| Total sugars M | 4.1 g | |
| Protein C | 11 g | 22% |
| Vitamin A C | 69 µg | 8% |
| Vitamin E M | 0.08 mg | 0.5% |
| Thiamin (B1) M | 0.02 mg | 2% |
| Riboflavin (B2) M | 0.23 mg | 18% |
| Niacin (B3) M | 0.09 mg | 0.6% |
| Pantothenic acid (B5) M | 0.51 mg | 10% |
| Vitamin B6 M | 0.057 mg | 3% |
| Folate (B9) M | 10 µg | 3% |
| Vitamin B12 M | 0.42 µg | 18% |
| Calcium M | 103 mg | 8% |
| Iron M | 0.13 mg | 0.7% |
| Magnesium M | 8.9 mg | 2% |
| Phosphorus M | 148 mg | 12% |
| Potassium M | 120 mg | 3% |
| Zinc M | 0.61 mg | 6% |
| Copper M | 0.03 mg | 3% |
| Manganese M | 0.015 mg | 0.7% |
| Selenium M | 14.6 µg | 27% |
% 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 54%
- Carbohydrates 21%
- Fat 25%
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 gabove the median for dairy and egg products (median 9 g)
- Sugars4.1 gbelow the median for dairy and egg products (median 4.7 g)
- Fat2.3 gbelow the median for dairy and egg products (median 8.3 g)
- Saturated fat1.3 gbelow the median for dairy and egg products (median 3.3 g)
- Sodium321 mgabove the median for dairy and egg products (median 129 mg)
- Protein per 100 kcal13.1 gprotein density, useful for comparing foods with different calorie levels
- Water81.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat M | 0.47 g |
|---|---|
| Polyunsaturated fat M | 0.072 g |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 4 g |
| Maltose M | 0 g |
| Galactose M | 0.12 g |
Individual fatty acids (54)
| EPA (omega-3, 20:5 n-3) M | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.007 g |
| SFA 4:0 M | 0.04 g |
| SFA 6:0 M | 0.035 g |
| SFA 8:0 M | 0.026 g |
| SFA 10:0 M | 0.061 g |
| SFA 12:0 M | 0.062 g |
| SFA 14:0 M | 0.2 g |
| SFA 16:0 M | 0.57 g |
| SFA 18:0 M | 0.23 g |
| SFA 20:0 M | 0.003 g |
| PUFA 20:4 M | 0.003 g |
| SFA 22:0 M | 0.001 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.003 g |
| PUFA 22:5 n-3 (DPA) M | 0.001 g |
| SFA 15:0 M | 0.022 g |
| SFA 17:0 M | 0.01 g |
| SFA 24:0 M | 0 g |
| TFA 16:1 t M | 0.005 g |
| TFA 18:1 t M | 0.051 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.013 g |
| PUFA 18:2 CLAs M | 0.009 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.024 g |
| MUFA 18:1 c M | 0.42 g |
| PUFA 18:2 n-6 c,c M | 0.049 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0.004 g |
| Fatty acids, total trans-monoenoic M | 0.056 g |
| Fatty acids, total trans-dienoic M | 0.013 g |
| MUFA 15:1 M | 0 g |
| PUFA 22:2 M | 0 g |
| SFA 11:0 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0.002 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0 g |
| PUFA 20:3 n-9 M | 0 g |
| MUFA 14:1 c M | 0.019 g |
| MUFA 17:1 c M | 0.004 g |
| MUFA 20:1 c M | 0.003 g |
| PUFA 18:2 c M | 0.058 g |
| PUFA 18:3 c M | 0.007 g |
| PUFA 20:3 c M | 0.002 g |
| PUFA 20:4c M | 0.003 g |
| PUFA 20:5c M | 0.001 g |
| PUFA 22:5 c M | 0.001 g |
| PUFA 22:6 c M | 0 g |
| PUFA 20:2 c M | 0 g |
Carotenoids (8)
| Retinol M | 69 µg |
|---|---|
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (4)
| Water M | 81.1 g |
|---|---|
| Nitrogen M | 1.7 g |
| Ash M | 1.3 g |
| Energy C | 352 kJ |
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 84 kcal. 1 cup (220 g): about 185 kcal.
Is cheese high in protein?
Cheese contains 11 g of protein per 100 g (22% of the 50 g Daily Value), or 24.2 g in 1 cup (220 g). About 54% 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 4.3 g of total carbohydrates per 100 g, including 4.1 g of sugars.
How much fat is in cheese?
Cheese contains 2.3 g of fat per 100 g, of which 1.3 g is saturated (6% of the Daily Value).
What vitamins and minerals does cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (27% DV), Riboflavin (B2) (18% DV), Vitamin B12 (18% DV), phosphorus (12% DV) and Pantothenic acid (B5) (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 321 mg of sodium, 14% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, 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: Foundation Foods, record 328841. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.