Cheese, cottage, lowfat, low sodium: Nutrition Facts
Generic food Dairy and Eggs
Cheese, cottage, lowfat, low sodium contains 72 kcal per 100 g. A typical serving of 1 cup (226 g) provides about 163 kcal.
Roughly 71% of its calories come from protein, with 16% from carbohydrates and 13% from fat (estimated with general energy factors).
That is less 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 26% of the Daily Value for Vitamin B12, 15% of the Daily Value for selenium and 12% 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 | 72 kcal | |
| Total fat C | 1 g | 1% |
| Saturated fat C | 0.63 g | 3% |
| Cholesterol C | 4 mg | 1% |
| Sodium C | 13 mg | 0.6% |
| Total carbohydrates C | 2.7 g | 1% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 2.7 g | |
| Protein C | 12.4 g | 25% |
| Vitamin A C | 11 µg | 1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.01 mg | 0.1% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) C | 0.02 mg | 2% |
| Riboflavin (B2) C | 0.16 mg | 12% |
| Niacin (B3) C | 0.13 mg | 0.8% |
| Vitamin B6 C | 0.07 mg | 4% |
| Folate (B9) C | 12 µg | 3% |
| Vitamin B12 C | 0.63 µg | 26% |
| Choline C | 17.5 mg | 3% |
| Calcium C | 61 mg | 5% |
| Iron C | 0.14 mg | 0.8% |
| Magnesium C | 5 mg | 1% |
| Phosphorus C | 134 mg | 11% |
| Potassium C | 86 mg | 2% |
| Zinc C | 0.38 mg | 3% |
| Copper C | 0.028 mg | 3% |
| Selenium C | 8.4 µg | 15% |
% 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 71%
- Carbohydrates 16%
- Fat 13%
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
- Protein12.4 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)
- Fat1 gin the lowest quarter of cottage/ricotta cheese (median 2.3 g)
- Saturated fat0.63 gin the lowest quarter of cottage/ricotta cheese (median 1.3 g)
- Sodium13 mgin the lowest quarter of cottage/ricotta cheese (median 297 mg)
- Protein per 100 kcal17.2 gprotein density, useful for comparing foods with different calorie levels
- Water83.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.28 g |
|---|---|
| Polyunsaturated fat C | 0.031 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 | 0.022 g |
| SFA 4:0 C | 0.031 g |
| SFA 6:0 C | 0.007 g |
| SFA 8:0 C | 0.009 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.016 g |
| SFA 14:0 C | 0.1 g |
| SFA 16:0 C | 0.3 g |
| SFA 18:0 C | 0.12 g |
| MUFA 18:1 C | 0.24 g |
| PUFA 18:3 C | 0.009 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.036 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 | 3 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 83.5 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 |
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, 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, 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, plain, lowfat | 73 | 10 g | 3.9 g | 1.9 g |
| Eggs, Grade A, Large, egg white | 55 | 10.7 g | 2.4 g | 0 g |
| Yogurt, Greek, nonfat, plain, CHOBANI | 54 | 9.5 g | 3.4 g | 0.24 g |
| Cottage cheese, full fat, large or small curd | 105 | 11.6 g | 4.6 g | 4.2 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 72 kcal. 1 cup (226 g): about 163 kcal.
Is cheese high in protein?
Cheese contains 12.4 g of protein per 100 g (25% of the 50 g Daily Value), or 28 g in 1 cup (226 g). About 71% 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 2.7 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 1 g of fat per 100 g, of which 0.63 g is saturated (3% 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 (26% DV), selenium (15% DV), Riboflavin (B2) (12% DV) and phosphorus (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 13 mg of sodium, 0.6% 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 8, 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 2705758. 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.