Cottage cheese, full fat, large or small curd: Nutrition Facts
Generic food Dairy and Eggs
Cottage cheese, full fat, large or small curd contains 105 kcal per 100 g. A typical serving of reference amount, racc (110 g) provides about 116 kcal.
Roughly 45% of its calories come from protein, with 37% from fat and 18% 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 30% of the Daily Value for iodine, 28% of the Daily Value for Vitamin B12 and 12% of the Daily Value for phosphorus.
The data comes from USDA FoodData Central: Foundation Foods.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 105 kcal | |
| Total fat M | 4.2 g | 5% |
| Saturated fat M | 2.6 g | 13% |
| Cholesterol M | 18 mg | 6% |
| Sodium M | 350 mg | 15% |
| Total carbohydrates C | 4.6 g | 2% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein C | 11.6 g | 23% |
| Vitamin K M | 0.2 µg | 0.2% |
| Thiamin (B1) M | 0.052 mg | 4% |
| Niacin (B3) M | 0.14 mg | 0.9% |
| Vitamin B6 M | 0.047 mg | 3% |
| Biotin (B7) M | 2.3 µg | 8% |
| Vitamin B12 M | 0.66 µg | 28% |
| Calcium M | 88.3 mg | 7% |
| Iron M | 0 mg | 0% |
| Magnesium M | 9.2 mg | 2% |
| Phosphorus M | 154 mg | 12% |
| Potassium M | 124 mg | 3% |
| Zinc M | 0.45 mg | 4% |
| Copper M | 0 mg | 0% |
| Manganese M | 0 mg | 0% |
| Iodine M | 45.7 µg | 30% |
% 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 45%
- Carbohydrates 18%
- Fat 37%
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
- Protein11.6 gabove the median for dairy and egg products (median 9 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)
- Sodium350 mgabove the median for dairy and egg products (median 129 mg)
- Protein per 100 kcal11 gprotein density, useful for comparing foods with different calorie levels
- Water78.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (1)
| Monounsaturated fat M | 0.92 g |
|---|
Individual fatty acids (5)
| SFA 12:0 M | 0.14 g |
|---|---|
| SFA 14:0 M | 0.42 g |
| SFA 16:0 M | 1.2 g |
| SFA 18:0 M | 0.38 g |
| PUFA 18:2 n-6 c,c M | 0.097 g |
Carotenoids (1)
| Retinol M | 36.5 µg |
|---|
Other components (5)
| Water M | 78.1 g |
|---|---|
| Nitrogen M | 1.8 g |
| Ash M | 1.5 g |
| Vitamin K (Menaquinone-4) M | 1.3 µg |
| Vitamin K (Dihydrophylloquinone) M | 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, farmer's | 148 | 11 g | 4.3 g | 9.7 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 |
|---|---|---|---|---|
| Cottage cheese, creamed | 98 | 11.1 g | 3.4 g | 4.3 g |
| Cheese, cottage, with vegetables | 95 | 10.9 g | 3 g | 4.2 g |
| Cheese, cottage, creamed, with fruit | 97 | 10.7 g | 4.6 g | 3.9 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 |
| Cheese, ricotta, part skim milk | 138 | 11.4 g | 5.1 g | 7.9 g |
| Yogurt, Greek, whole milk, plain | 94 | 8.8 g | 4.8 g | 4.4 g |
| Cheese, cottage, lowfat, 1% milkfat, lactose reduced | 74 | 12.4 g | 3.2 g | 1 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 105 kcal. Reference amount, racc (110 g): about 116 kcal.
Is cottage cheese high in protein?
Cottage cheese contains 11.6 g of protein per 100 g (23% of the 50 g Daily Value), or 12.8 g in reference amount, racc (110 g). About 45% 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 cottage cheese?
Cottage cheese has 4.6 g of total carbohydrates per 100 g.
How much fat is in cottage cheese?
Cottage 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 cottage cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are iodine (30% DV), Vitamin B12 (28% 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 350 mg of sodium, 15% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 28, 2022. 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: Foundation Foods, record 2346384. License: CC0 1.0 (U.S. public domain). Source record dated October 28, 2022. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.