Cottage cheese (2%) nutrition facts

Cottage cheese (1 cup (not packed), 226 g) has 183 calories, 24.9 g protein, 0 g fiber, 5.2 g fat. It is an excellent source of selenium (60% DV), protein (50% DV), riboflavin (41% DV) and a good source of calcium and vitamin A.

Selenium 60% DV Protein 50% DV Riboflavin 41% DV Vitamin B12 40% DV Phosphorus 27% DV

Nutrition Facts

Serving size1 cup (not packed) (226 g)

Calories183

Total Fat 5.2g6.7%

Saturated Fat 2.8g14%

Trans Fat 0.16g

Cholesterol 27mg9%

Sodium 725mg32%

Total Carbohydrate 9.7g3.5%

Dietary Fiber 0g0%

Total Sugars 9g

Protein 24.9g50%

Vitamin D 0µg0%

Calcium 233mg18%

Iron 0.3mg1.6%

Potassium 271mg5.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 54%
■ Fat 25%
■ Carbohydrate 21%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

3.3

Inflammatory profile pro-inflammatory profile

Lower is more anti-inflammatory. Percentile 85 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in cottage cheese

Nutrient	Per 1 cup (not packed)	% Daily Value
Macronutrients
Calories	183 kcal	9.2%
ProteinF	24.9 g	50%
Total fatF	5.2 g	6.7%
CarbohydrateF	9.7 g	3.5%
Fiber	0 g	0%
Sugars	9 g	no DV
Fats
Saturated fatF	2.8 g	14%
Trans fatF	0.16 g	no DV
Monounsaturated fatF	1.1 g	no DV
Polyunsaturated fatF	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.02 g	no DV
Omega-6 (linoleic)	0.16 g	no DV
CholesterolF	27 mg	9%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.05 mg	3.8%
Riboflavin (B2)F	0.53 mg	41%
Niacin (B3)F	0.2 mg	1.3%
Pantothenic acid (B5)F	1.15 mg	23%
Vitamin B6F	0.13 mg	7.6%
Folate (DFE)F	23 µg	5.7%
Vitamin B12F	0.95 µg	40%
Vitamin A (RAE)F	156 µg	17%
Vitamin EF	0.18 mg	1.2%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	37 mg	6.7%
Minerals
SodiumF	725 mg	32%
CalciumF	233 mg	18%
IronF	0.3 mg	1.6%
MagnesiumF	20 mg	4.8%
PhosphorusF	334 mg	27%
PotassiumF	271 mg	5.8%
ZincF	1.4 mg	13%
CopperF	0.07 mg	7.5%
ManganeseF	0.03 mg	1.5%
SeleniumF	33 µg	60%
Carotenoids
Beta-carotene	14 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	183 g	no DV
Amino acids
Tryptophan	0.312 g	no DV
Threonine	1.062 g	no DV
Isoleucine	1.257 g	no DV
Leucine	2.371 g	no DV
Lysine	1.984 g	no DV
Methionine	0.572 g	no DV
Phenylalanine	1.227 g	no DV
Valine	1.589 g	no DV
Histidine	0.692 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	81 kcal	4%
ProteinF	11 g	22%
Total fatF	2.3 g	2.9%
CarbohydrateF	4.3 g	1.6%
Fiber	0 g	0%
Sugars	4 g	no DV
Fats
Saturated fatF	1.3 g	6.3%
Trans fatF	0.07 g	no DV
Monounsaturated fatF	0.5 g	no DV
Polyunsaturated fatF	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.01 g	no DV
Omega-6 (linoleic)	0.07 g	no DV
CholesterolF	12 mg	4%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.02 mg	1.7%
Riboflavin (B2)F	0.23 mg	18%
Niacin (B3)F	0.1 mg	0.6%
Pantothenic acid (B5)F	0.51 mg	10%
Vitamin B6F	0.06 mg	3.4%
Folate (DFE)F	10 µg	2.5%
Vitamin B12F	0.42 µg	18%
Vitamin A (RAE)F	69 µg	7.7%
Vitamin EF	0.08 mg	0.5%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	16 mg	3%
Minerals
SodiumF	321 mg	14%
CalciumF	103 mg	7.9%
IronF	0.1 mg	0.7%
MagnesiumF	9 mg	2.1%
PhosphorusF	148 mg	12%
PotassiumF	120 mg	2.6%
ZincF	0.6 mg	5.5%
CopperF	0.03 mg	3.3%
ManganeseF	0.01 mg	0.7%
SeleniumF	14.6 µg	27%
Carotenoids
Beta-carotene	6 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	81 g	no DV
Amino acids
Tryptophan	0.138 g	no DV
Threonine	0.47 g	no DV
Isoleucine	0.556 g	no DV
Leucine	1.049 g	no DV
Lysine	0.878 g	no DV
Methionine	0.253 g	no DV
Phenylalanine	0.543 g	no DV
Valine	0.703 g	no DV
Histidine	0.306 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	23 kcal	1.1%
ProteinF	3.1 g	6.2%
Total fatF	0.7 g	0.8%
CarbohydrateF	1.2 g	0.4%
Fiber	0 g	0%
Sugars	1.1 g	no DV
Fats
Saturated fatF	0.4 g	1.8%
Trans fatF	0.02 g	no DV
Monounsaturated fatF	0.1 g	no DV
Polyunsaturated fatF	0 g	no DV
Omega-3 (ALA+EPA+DHA)F	0 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
CholesterolF	3 mg	1.1%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.01 mg	0.5%
Riboflavin (B2)F	0.07 mg	5.1%
Niacin (B3)F	0 mg	0.2%
Pantothenic acid (B5)F	0.14 mg	2.9%
Vitamin B6F	0.02 mg	1%
Folate (DFE)F	3 µg	0.7%
Vitamin B12F	0.12 µg	5%
Vitamin A (RAE)F	20 µg	2.2%
Vitamin EF	0.02 mg	0.2%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	5 mg	0.8%
Minerals
SodiumF	91 mg	4%
CalciumF	29 mg	2.2%
IronF	0 mg	0.2%
MagnesiumF	3 mg	0.6%
PhosphorusF	42 mg	3.4%
PotassiumF	34 mg	0.7%
ZincF	0.2 mg	1.6%
CopperF	0.01 mg	0.9%
ManganeseF	0 mg	0.2%
SeleniumF	4.1 µg	7.5%
Carotenoids
Beta-carotene	2 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	23 g	no DV
Amino acids
Tryptophan	0.039 g	no DV
Threonine	0.133 g	no DV
Isoleucine	0.158 g	no DV
Leucine	0.297 g	no DV
Lysine	0.249 g	no DV
Methionine	0.072 g	no DV
Phenylalanine	0.154 g	no DV
Valine	0.199 g	no DV
Histidine	0.087 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #172182 ("Cheese, cottage, lowfat, 2% milkfat"), Foundation Foods #328841.

Compare cottage cheese with…

Cottage cheese vs Greek yogurt

Frequently asked questions

How many calories are in cottage cheese?

Cottage cheese has 183 calories per 1 cup (not packed) (226 g), or 81 calories per 100 g, according to USDA FoodData Central.

How much protein is in cottage cheese?

24.9 g of protein per 1 cup (not packed), which is 50% of the 50 g Daily Value.

What is cottage cheese rich in?

Per serving, cottage cheese is richest in Selenium at 60% of the Daily Value, Protein (50%), Riboflavin (B2) (41%), Vitamin B12 (40%).

Is cottage cheese healthy?

By nutrient density, cottage cheese scores 19 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is pro-inflammatory profile compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More dairy and eggs

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.