Cheese, cottage, with vegetables: Nutrition Facts

Generic food Dairy and Eggs

Cheese, cottage, with vegetables contains 95 kcal per 100 g. A typical serving of 1 cup (226 g) provides about 215 kcal.

Roughly 47% of its calories come from protein, with 40% from fat and 13% 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 20% of the Daily Value for Vitamin B12, 10% of the Daily Value for phosphorus and 10% of the Daily Value for Riboflavin (B2).

The data comes from USDA FoodData Central: SR Legacy.

95kcal per 100 g
10.9 gprotein
3 gcarbohydrates
4.2 gfat
215kcal in 1 cup (226 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories ? 95 kcal
Total fat ? 4.2 g 5%
Saturated fat ? 2.6 g 13%
Cholesterol C 14 mg 5%
Sodium ? 403 mg 18%
Total carbohydrates C 3 g 1%
Dietary fiber C 0.1 g 0.4%
Total sugars C 0.37 g
Protein ? 10.9 g 22%
Vitamin A C 53 µg6%
Vitamin C ? 4 mg4%
Vitamin D Z 0 µg0%
Vitamin E C 0.05 mg0.3%
Vitamin K C 11 µg9%
Thiamin (B1) ? 0.01 mg0.8%
Riboflavin (B2) ? 0.13 mg10%
Niacin (B3) ? 0.1 mg0.6%
Vitamin B6 ? 0.05 mg3%
Folate (B9) C 17 µg4%
Vitamin B12 ? 0.49 µg20%
Choline I 17.5 mg3%
Calcium ? 56 mg4%
Iron ? 0.1 mg0.6%
Magnesium ? 4 mg1%
Phosphorus ? 128 mg10%
Potassium ? 86 mg2%
Zinc ? 0.29 mg3%
Copper ? 0.028 mg3%
Selenium I 4.5 µg8%

% 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: 47%Carbohydrates: 13%Fat: 40%95kcal / 100 g
  • Protein 47%
  • Carbohydrates 13%
  • Fat 40%

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

Vitamin B1220%Phosphorus10%Riboflavin (B2)10%Vitamin K9%Selenium8%Vitamin A6%Vitamin C4%Calcium4%Folate (B9)4%Choline3%

Nutritional insights

  • Protein10.9 gabove the median for dairy and egg products (median 9 g)
  • Fiber0.1 gin the top quarter of dairy and egg products (median 0 g)
  • Sugars0.37 gin the lowest quarter of dairy and egg products (median 4.7 g)
  • Fat4.2 gbelow the median for dairy and egg products (median 8.3 g)
  • Saturated fat2.6 gbelow the median for dairy and egg products (median 3.3 g)
  • Sodium403 mgabove the median for dairy and egg products (median 129 mg)
  • Protein per 100 kcal11.5 gprotein density, useful for comparing foods with different calorie levels
  • Water80.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?1.2 g
Polyunsaturated fat ?0.14 g
Amino acids (18)
Tryptophan C0.13 g
Threonine C0.53 g
Isoleucine C0.7 g
Leucine C1.2 g
Lysine C0.97 g
Methionine C0.36 g
Cystine C0.11 g
Phenylalanine C0.65 g
Tyrosine C0.64 g
Valine C0.74 g
Arginine C0.55 g
Histidine C0.4 g
Alanine C0.62 g
Aspartic acid C0.82 g
Glutamic acid C2.6 g
Glycine C0.27 g
Proline C1.4 g
Serine C0.67 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0 g
Linoleic acid (omega-6, 18:2) ?0.1 g
SFA 4:0 ?0.13 g
SFA 6:0 ?0.028 g
SFA 8:0 ?0.037 g
SFA 10:0 ?0.074 g
SFA 12:0 ?0.065 g
SFA 14:0 ?0.44 g
SFA 16:0 ?1.3 g
SFA 18:0 ?0.48 g
MUFA 18:1 ?0.99 g
PUFA 18:3 ?0.037 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0.15 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (7)
Beta-carotene C142 µg
Lycopene C0 µg
Lutein + zeaxanthin C16 µg
Retinol C41 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta C0 µg
Sterols (1)
Phytosterols C0 mg
Other components (11)
Water ?80.3 g
Alcohol ?0 g
Caffeine C0 mg
Ash C1.3 g
Theobromine C0 mg
Energy ?397 kJ
Vitamin A, IU C372 IU
Folic acid C0 µg
Folate, food C17 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 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 FNDDS
Calories 79 kcal
Protein 9.8 g
Carbohydrates 5.6 g
Fat 2 g
Fiber 0.7 g
Sugars 4 g
Sodium 278 mg

Other forms of Cheese

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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, cream, low fat 208 7.9 g 6.7 g 16.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Cottage cheese, full fat, large or small curd 105 11.6 g 4.6 g 4.2 g
Yogurt, Greek, whole, plain, CHOBANI 82 8.2 g 3.2 g 4 g
Greek yogurt, plain, whole milk 97 9 g 4 g 5 g
Yogurt, Greek, whole milk, plain 94 8.8 g 4.8 g 4.4 g
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
Eggs, Grade A, Large, egg white 55 10.7 g 2.4 g 0 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 95 kcal. 1 cup (226 g): about 215 kcal. 4 oz (113 g): about 107 kcal.

Is cheese high in protein?

Cheese contains 10.9 g of protein per 100 g (22% of the 50 g Daily Value), or 24.6 g in 1 cup (226 g). About 47% 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 3 g of total carbohydrates per 100 g, including 0.1 g of fiber and 0.37 g of sugars.

How much fat is in cheese?

Cheese contains 4.2 g of fat per 100 g, of which 2.6 g is saturated (13% 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 (20% DV), phosphorus (10% DV) and Riboflavin (B2) (10% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cheese?

100 g contains 403 mg of sodium, 18% 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 169078. 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.