Cheese, cottage, NFS: Nutrition Facts
Generic food Dairy and Eggs
Cheese, cottage, NFS contains 82 kcal per 100 g. A typical serving of 1 cup (210 g) provides about 172 kcal.
Roughly 54% of its calories come from protein, with 25% from fat and 21% from carbohydrates (estimated with general energy factors).
That is close to the median for cottage/ricotta cheese on FoodFactly (82 kcal per 100 g).
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 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 | 82 kcal | |
| Total fat C | 2.3 g | 3% |
| Saturated fat C | 1.3 g | 6% |
| Cholesterol C | 12 mg | 4% |
| Sodium C | 321 mg | 14% |
| Total carbohydrates C | 4.3 g | 2% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 4.1 g | |
| Protein C | 11 g | 22% |
| Vitamin A C | 69 µg | 8% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.08 mg | 0.5% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.02 mg | 2% |
| Riboflavin (B2) C | 0.23 mg | 18% |
| Niacin (B3) C | 0.09 mg | 0.6% |
| Vitamin B6 C | 0.057 mg | 3% |
| Folate (B9) C | 10 µg | 3% |
| Vitamin B12 C | 0.42 µg | 18% |
| Choline C | 16.3 mg | 3% |
| Calcium C | 103 mg | 8% |
| Iron C | 0.13 mg | 0.7% |
| Magnesium C | 9 mg | 2% |
| Phosphorus C | 148 mg | 12% |
| Potassium C | 120 mg | 3% |
| Zinc C | 0.61 mg | 6% |
| Copper C | 0.03 mg | 3% |
| Selenium C | 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 gin the top quarter of cottage/ricotta cheese (median 10.3 g)
- Fat2.3 gabove the median for cottage/ricotta cheese (median 2.3 g)
- Sodium321 mgabove the median for cottage/ricotta cheese (median 297 mg)
- Protein per 100 kcal13.4 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 C | 0.47 g |
|---|---|
| Polyunsaturated fat C | 0.072 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.071 g |
| SFA 4:0 C | 0.04 g |
| SFA 6:0 C | 0.035 g |
| SFA 8:0 C | 0.026 g |
| SFA 10:0 C | 0.061 g |
| SFA 12:0 C | 0.062 g |
| SFA 14:0 C | 0.2 g |
| SFA 16:0 C | 0.57 g |
| SFA 18:0 C | 0.23 g |
| MUFA 18:1 C | 0.47 g |
| PUFA 18:3 C | 0.007 g |
| PUFA 20:4 C | 0.003 g |
| MUFA 16:1 C | 0.029 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.003 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 69 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 81.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 10 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, 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 |
| 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 82 kcal. 1 cup (210 g): about 172 kcal.
Is cheese high in protein?
Cheese contains 11 g of protein per 100 g (22% of the 50 g Daily Value), or 23.1 g in 1 cup (210 g). About 54% 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 4.3 g of total carbohydrates per 100 g, including 0 g of fiber and 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) and phosphorus (12% 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: 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 2705747. 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.