How many calories are in Cottage Cheese?

100 g of Cottage Cheese has 104 kcal. Serving, 1 serving, 100 g (100 g): about 104 kcal.

Is Cottage Cheese high in protein?

Cottage Cheese contains 12 g of protein per 100 g (24% of the 50 g Daily Value), or 12 g in serving, 1 serving, 100 g (100 g). About 47% of its calories come from protein. Compared with other dairy and eggs, that is below the median (median 12.1 g).

How many carbs are in Cottage Cheese?

Cottage Cheese has 3.6 g of total carbohydrates per 100 g, including 0.071 g of fiber and 3.6 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in Cottage Cheese?

Cottage Cheese contains 4.5 g of fat per 100 g, of which 3.2 g is saturated (16% 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 (54% DV), calcium (45% DV), phosphorus (34% DV), Riboflavin (B2) (30% DV) and iodine (29% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Cottage Cheese?

100 g contains 172 mg of sodium, 7% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From Open Food Facts, record dated May 31, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Cottage Cheese

Packaged product Dairy and Eggs Graham's

Cottage Cheese contains 104 kcal per 100 g. A serving, 1 serving, 100 g (100 g) provides about 104 kcal.

Roughly 47% of its calories come from protein, with 39% from fat and 14% from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in dairy and eggs on FoodFactly, where the median is 92 kcal per 100 g across 164 products.

100 g provides 54% of the Daily Value for Vitamin B12, 45% of the Daily Value for calcium and 34% of the Daily Value for phosphorus.

The values are as declared on the product label and entered by Open Food Facts contributors.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

104kcal per 100 g

12 gprotein

3.6 gcarbohydrates

4.5 gfat

104kcal in serving, 1 serving, 100 g (100 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	104 kcal
Total fat L	4.5 g	6%
Saturated fat L	3.2 g	16%
Cholesterol L	88.8 mg	30%
Sodium L	172 mg	7%
Total carbohydrates L	3.6 g	1%
Dietary fiber L	0.071 g	0.3%
Total sugars L	3.6 g
Added sugars L	0 g	0%
Protein L	12 g	24%
Vitamin A L	223 µg	25%
Vitamin C L	0.069 mg	0.1%
Vitamin D L	0.28 µg	1%
Vitamin E L	0.54 mg	4%
Thiamin (B1) L	0.034 mg	3%
Riboflavin (B2) L	0.39 mg	30%
Niacin (B3) L	0.95 mg	6%
Pantothenic acid (B5) L	0.49 mg	10%
Vitamin B6 L	0.11 mg	6%
Folate (B9) L	33.4 µg	8%
Vitamin B12 L	1.3 µg	54%
Calcium L	591 mg	45%
Iron L	0.26 mg	1%
Magnesium L	27.8 mg	7%
Phosphorus L	429 mg	34%
Potassium L	120 mg	3%
Zinc L	2.7 mg	25%
Copper L	0.12 mg	14%
Manganese L	0.028 mg	1%
Selenium L	7.3 µg	13%
Iodine L	42.8 µg	29%

% 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 14%
Fat 39%

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

Protein12 gbelow the median for dairy and eggs (median 12.1 g)
Fiber0.071 gin the top quarter of dairy and eggs (median 0 g)
Sugars3.6 gin the top quarter of dairy and eggs (median 2.5 g)
Fat4.5 gabove the median for dairy and eggs (median 4 g)
Saturated fat3.2 gin the top quarter of dairy and eggs (median 2.6 g)
Sodium172 mgbelow the median for dairy and eggs (median 280 mg)
Protein per 100 kcal11.5 gprotein density, useful for comparing foods with different calorie levels
Water46.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Sugars and starch (1)

Starch L	0.01 g

Carotenoids (1)

Beta-carotene L	77.1 µg

Other components (2)

Water L	46.8 g
Alcohol L	0 g

Product details

Brand: Graham's
Barcode: 5025840005195
Quantity: 300g
Label serving: 1 serving (100 g)
Category: Plain cottage cheeses
Nutri-Score: C as computed by Open Food Facts
NOVA group: 3 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Cottage cheese (milk), 4% cream (milk), crème fraîche (milk), salt.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Cream Salt

Similar products

Food	Calories	Protein	Carbs	Fat
Yorkshire Cottage Cheese Natural Longley Farm	104	10.3 g	2.2 g	6 g
Small Curd Cottage Cheese Member's Mark	105	12.4 g	3.8 g	3.8 g
Сир кисломолочний, 5% жиру Премія	105	11 g	4.1 g	5 g
Cottage cheese lactose free Alma	105	12.5 g	2.6 g	5 g
Cottage cheese Tesco	105	9.5 g	4.2 g	5.6 g
Cottage cheese alma	105	12.5 g	2.6 g	5 g
Cottage Cheese Alterego	103	10 g	3.6 g	6 g
Сир кисломолочний, 0.2% жиру MiMiMilk	103	22 g	3.3 g	0.2 g

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

Source of the nutrition information

Open Food Facts, record 5025840005195. License: ODbL 1.0 (Open Food Facts). Source record dated May 31, 2026. Imported November 7, 2026.

Last updated: November 7, 2026. Data quality score: 100/100 (how it is calculated).

Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.