Cheese, cottage, lowfat, 2% milkfat: Nutrition Facts
Generic food Dairy and Eggs
Cheese, cottage, lowfat, 2% milkfat contains 81 kcal per 100 g. A typical serving of 1 cup, not packed (226 g) provides about 183 kcal.
Roughly 51% of its calories come from protein, with 25% from fat and 23% 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 selenium, 20% of the Daily Value for Vitamin B12 and 19% of the Daily Value for Riboflavin (B2).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 81 kcal | |
| Total fat M | 2.3 g | 3% |
| Saturated fat C | 1.2 g | 6% |
| Trans fat C | 0.067 g | |
| Cholesterol M | 12 mg | 4% |
| Sodium M | 308 mg | 13% |
| Total carbohydrates C | 4.8 g | 2% |
| Dietary fiber ? | 0 g | 0% |
| Total sugars M | 4 g | |
| Protein M | 10.5 g | 21% |
| Vitamin A C | 68 µg | 8% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.08 mg | 0.5% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.02 mg | 2% |
| Riboflavin (B2) M | 0.25 mg | 19% |
| Niacin (B3) M | 0.1 mg | 0.6% |
| Pantothenic acid (B5) M | 0.52 mg | 10% |
| Vitamin B6 M | 0.057 mg | 3% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 M | 0.47 µg | 20% |
| Choline ? | 16.3 mg | 3% |
| Calcium M | 111 mg | 9% |
| Iron M | 0.13 mg | 0.7% |
| Magnesium M | 9 mg | 2% |
| Phosphorus M | 150 mg | 12% |
| Potassium M | 125 mg | 3% |
| Zinc M | 0.51 mg | 5% |
| Copper M | 0.033 mg | 4% |
| Manganese M | 0.015 mg | 0.7% |
| Selenium M | 11.9 µg | 22% |
% 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 51%
- Carbohydrates 23%
- 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
- Protein10.5 gabove the median for dairy and egg products (median 9 g)
- Sugars4 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 fat1.2 gbelow the median for dairy and egg products (median 3.3 g)
- Sodium308 mgabove the median for dairy and egg products (median 129 mg)
- Protein per 100 kcal12.9 gprotein density, useful for comparing foods with different calorie levels
- Water81.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.52 g |
|---|---|
| Polyunsaturated fat C | 0.083 g |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 3.9 g |
| Maltose M | 0 g |
| Galactose M | 0.12 g |
Amino acids (18)
| Tryptophan M | 0.14 g |
|---|---|
| Threonine M | 0.47 g |
| Isoleucine M | 0.56 g |
| Leucine M | 1 g |
| Lysine M | 0.88 g |
| Methionine M | 0.25 g |
| Cystine M | 0.062 g |
| Phenylalanine M | 0.54 g |
| Tyrosine M | 0.57 g |
| Valine M | 0.7 g |
| Arginine M | 0.47 g |
| Histidine M | 0.31 g |
| Alanine M | 0.41 g |
| Aspartic acid M | 0.96 g |
| Glutamic acid M | 2.4 g |
| Glycine M | 0.21 g |
| Proline M | 1.2 g |
| Serine M | 0.6 g |
Individual fatty acids (47)
| 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 |
| Linoleic acid (omega-6, 18:2) ? | 0.07 g |
| SFA 4:0 M | 0.04 g |
| SFA 6:0 M | 0.034 g |
| SFA 8:0 M | 0.027 g |
| SFA 10:0 M | 0.06 g |
| SFA 12:0 M | 0.061 g |
| SFA 14:0 M | 0.2 g |
| SFA 16:0 M | 0.56 g |
| SFA 18:0 M | 0.22 g |
| SFA 20:0 M | 0.003 g |
| MUFA 18:1 ? | 0.46 g |
| PUFA 18:3 ? | 0.007 g |
| PUFA 20:4 M | 0.003 g |
| SFA 22:0 M | 0.001 g |
| MUFA 14:1 M | 0.02 g |
| MUFA 16:1 ? | 0.03 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.003 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.001 g |
| SFA 15:0 M | 0.021 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 | 0.05 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 | 0.025 g |
| MUFA 18:1 c M | 0.41 g |
| PUFA 18:2 n-6 c,c M | 0.047 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 |
| PUFA 20:3 ? | 0.002 g |
| Fatty acids, total trans-monoenoic C | 0.054 g |
| Fatty acids, total trans-polyenoic C | 0.013 g |
| MUFA 15:1 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 |
Carotenoids (14)
| Beta-carotene I | 6 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 68 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 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 (14)
| Water M | 81.2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.3 g |
| Theobromine Z | 0 mg |
| Energy C | 340 kJ |
| Vitamin A, IU C | 236 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 8 µg |
| Betaine M | 0.6 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation |
|---|---|
| Calories | 84 kcal |
| Protein | 11 g |
| Carbohydrates | 4.3 g |
| Fat | 2.3 g |
| Fiber | n/a |
| Sugars | 4.1 g |
| Sodium | 321 mg |
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 |
|---|---|---|---|---|
| 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 |
| Greek yogurt, plain, whole milk | 97 | 9 g | 4 g | 5 g |
| Yogurt, Greek, nonfat milk, plain | 59 | 10.3 g | 3.6 g | 0.37 g |
| Yogurt, Greek, plain, nonfat | 59 | 10.2 g | 3.6 g | 0.39 g |
| Yogurt, Greek, whole milk, plain | 94 | 8.8 g | 4.8 g | 4.4 g |
| Yogurt, Greek, NS as to type of milk, flavors other than fruit | 81 | 9.1 g | 8.2 g | 1.3 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 81 kcal. 1 cup, not packed (226 g): about 183 kcal. 4 oz (113 g): about 92 kcal.
Is cheese high in protein?
Cheese contains 10.5 g of protein per 100 g (21% of the 50 g Daily Value), or 23.6 g in 1 cup, not packed (226 g). About 51% 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 4.8 g of total carbohydrates per 100 g, including 0 g of fiber and 4 g of sugars.
How much fat is in cheese?
Cheese contains 2.3 g of fat per 100 g, of which 1.2 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 (22% DV), Vitamin B12 (20% DV), Riboflavin (B2) (19% 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 308 mg of sodium, 13% 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 172182. 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.