Calories in Cheese, cottage, with vegetables
Generic food Dairy and Eggs
This record duplicates Cheese, cottage, with vegetables from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Cheese, cottage, with vegetables contains 79 kcal per 100 g. A typical serving of 1 cup (226 g) provides about 179 kcal.
Roughly 49% of its calories come from protein, with 28% from carbohydrates and 22% from fat (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 23% of the Daily Value for selenium, 17% of the Daily Value for Riboflavin (B2) and 15% 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 | 79 kcal | |
| Total fat C | 2 g | 3% |
| Saturated fat C | 1.1 g | 5% |
| Cholesterol C | 10 mg | 3% |
| Sodium C | 278 mg | 12% |
| Total carbohydrates C | 5.6 g | 2% |
| Dietary fiber C | 0.7 g | 3% |
| Total sugars C | 4 g | |
| Protein C | 9.8 g | 20% |
| Vitamin A C | 91 µg | 10% |
| Vitamin C C | 0.5 mg | 0.6% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.12 mg | 0.8% |
| Vitamin K C | 3.5 µg | 3% |
| Thiamin (B1) C | 0.028 mg | 2% |
| Riboflavin (B2) C | 0.22 mg | 17% |
| Niacin (B3) C | 0.2 mg | 1% |
| Vitamin B6 C | 0.06 mg | 4% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 C | 0.36 µg | 15% |
| Choline C | 17.5 mg | 3% |
| Calcium C | 91 mg | 7% |
| Iron C | 0.23 mg | 1% |
| Magnesium C | 11 mg | 3% |
| Phosphorus C | 133 mg | 11% |
| Potassium C | 127 mg | 3% |
| Zinc C | 0.59 mg | 5% |
| Copper C | 0.038 mg | 4% |
| Selenium C | 12.5 µg | 23% |
% 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 49%
- Carbohydrates 28%
- Fat 22%
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
- Protein9.8 gbelow the median for cottage/ricotta cheese (median 10.3 g)
- Fiber0.7 gin the top quarter of cottage/ricotta cheese (median 0 g)
- Sugars4 gbelow the median for cottage/ricotta cheese (median 4.1 g)
- Fat2 gbelow the median for cottage/ricotta cheese (median 2.3 g)
- Saturated fat1.1 gbelow the median for cottage/ricotta cheese (median 1.3 g)
- Sodium278 mgbelow the median for cottage/ricotta cheese (median 297 mg)
- Protein per 100 kcal12.4 gprotein density, useful for comparing foods with different calorie levels
- Water81.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.4 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 | 0.068 g |
| SFA 4:0 C | 0.034 g |
| SFA 6:0 C | 0.03 g |
| SFA 8:0 C | 0.022 g |
| SFA 10:0 C | 0.052 g |
| SFA 12:0 C | 0.053 g |
| SFA 14:0 C | 0.17 g |
| SFA 16:0 C | 0.49 g |
| SFA 18:0 C | 0.19 g |
| MUFA 18:1 C | 0.4 g |
| PUFA 18:3 C | 0.009 g |
| PUFA 20:4 C | 0.003 g |
| MUFA 16:1 C | 0.025 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 | 312 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 96 µg |
| Retinol C | 59 µg |
| Carotene, alpha C | 145 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 81.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 11 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 79 kcal. 1 cup (226 g): about 179 kcal.
How much protein is in cheese?
Cheese contains 9.8 g of protein per 100 g (20% of the 50 g Daily Value), or 22.1 g in 1 cup (226 g). About 49% of its calories come from protein. Compared with other cottage/ricotta cheese, that is below the median (median 10.3 g).
How many carbs are in cheese?
Cheese has 5.6 g of total carbohydrates per 100 g, including 0.7 g of fiber and 4 g of sugars.
How much fat is in cheese?
Cheese contains 2 g of fat per 100 g, of which 1.1 g is saturated (5% 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 (23% DV), Riboflavin (B2) (17% DV), Vitamin B12 (15% DV), phosphorus (11% DV) and Vitamin A (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 278 mg of sodium, 12% 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 2705752. 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.