Calories in Cottage cheese, farmer's
Generic food Dairy and Eggs
Cottage cheese, farmer's contains 148 kcal per 100 g. A typical serving of 1 cup (210 g) provides about 311 kcal.
Roughly 59% of its calories come from fat, with 30% from protein and 12% from carbohydrates (estimated with general energy factors).
That is more 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, 17% 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 | 148 kcal | |
| Total fat C | 9.7 g | 12% |
| Saturated fat C | 6 g | 30% |
| Cholesterol C | 32 mg | 11% |
| Sodium C | 330 mg | 14% |
| Total carbohydrates C | 4.3 g | 2% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 2.5 g | |
| Protein C | 11 g | 22% |
| Vitamin A C | 82 µg | 9% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.24 mg | 2% |
| Vitamin K C | 0.5 µg | 0.4% |
| Thiamin (B1) C | 0.049 mg | 4% |
| Riboflavin (B2) C | 0.15 mg | 12% |
| Niacin (B3) C | 0.13 mg | 0.8% |
| Vitamin B6 C | 0.044 mg | 3% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 C | 0.62 µg | 26% |
| Choline C | 18.6 mg | 3% |
| Calcium C | 83 mg | 6% |
| Iron C | 0 mg | 0% |
| Magnesium C | 8 mg | 2% |
| Phosphorus C | 145 mg | 12% |
| Potassium C | 117 mg | 2% |
| Zinc C | 0.42 mg | 4% |
| Copper C | 0 mg | 0% |
| Selenium C | 9.1 µg | 17% |
% 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 30%
- Carbohydrates 12%
- Fat 59%
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)
- Sugars2.5 gbelow the median for cottage/ricotta cheese (median 4.1 g)
- Fat9.7 gin the top quarter of cottage/ricotta cheese (median 2.3 g)
- Saturated fat6 gin the top quarter of cottage/ricotta cheese (median 1.3 g)
- Sodium330 mgin the top quarter of cottage/ricotta cheese (median 297 mg)
- Protein per 100 kcal7.4 gprotein density, useful for comparing foods with different calorie levels
- Water73.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.5 g |
|---|---|
| Polyunsaturated fat C | 0.33 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 | 0.22 g |
| SFA 4:0 C | 0.29 g |
| SFA 6:0 C | 0.13 g |
| SFA 8:0 C | 0.086 g |
| SFA 10:0 C | 0.21 g |
| SFA 12:0 C | 0.29 g |
| SFA 14:0 C | 0.98 g |
| SFA 16:0 C | 2.7 g |
| SFA 18:0 C | 1.1 g |
| MUFA 18:1 C | 2.1 g |
| PUFA 18:3 C | 0.1 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.17 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 | 11 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 82 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 73.6 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 |
Other forms of Cottage cheese
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg salad, made with light Italian dressing | 143 | 10 g | 3 g | 9.7 g |
| Egg Salad, made with any type of fat free dressing | 139 | 9.8 g | 4.3 g | 8.8 g |
| Egg salad, made with light creamy dressing | 155 | 10.2 g | 2.4 g | 11.3 g |
| Egg, whole, pickled | 154 | 12.5 g | 1.1 g | 10.5 g |
| Cheese, Ricotta | 148 | 9.6 g | 6 g | 9.5 g |
| Cheese, ricotta, part skim milk | 138 | 11.4 g | 5.1 g | 7.9 g |
| Eggs, Grade A, Large, egg whole | 148 | 12.4 g | 0.96 g | 10 g |
| Egg casserole with bread, cheese, milk and meat | 175 | 11.4 g | 10.2 g | 9.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cottage cheese?
100 g of cottage cheese has 148 kcal. 1 cup (210 g): about 311 kcal.
Is cottage cheese high in protein?
Cottage 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 30% 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 cottage cheese?
Cottage cheese has 4.3 g of total carbohydrates per 100 g, including 0 g of fiber and 2.5 g of sugars.
How much fat is in cottage cheese?
Cottage cheese contains 9.7 g of fat per 100 g, of which 6 g is saturated (30% of the Daily Value).
What vitamins and minerals does cottage cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (26% DV), selenium (17% DV), Riboflavin (B2) (12% DV) and phosphorus (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cottage cheese?
100 g contains 330 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 2705749. 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.