How much protein is in cottage cheese (1%)?

One cup of cottage cheese (1%, 226 g) has 28 g of protein (163 kcal); 100 g has 12.4 g.

Feast Factsper 100 g

PER 100 GProtein

12.4g

Calories72

Carbohydrate2.7g

Fiber0g

Sugars2.7g

Fat1g

Saturated0.6g

Sodium406 mg

17.2 g protein per 100 kcal · USDA FoodData Central

Protein verdictLean protein source

17.2 g of protein per 100 kcal (69% of its calories): 10 g or more is lean on our scale.

25 g of protein from cottage cheese (1%) alone takes 202 g (about 0.9 cup) and 145 kcal.

#20 of 37 in Dairy & cheese for protein per 100 g, #2 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in cottage cheese (1%) per portion
Portion	Protein	kcal	Carbs	Fat
100 g	12.4 g	72	2.7 g	1 g
1 oz (28 g)	3.5 g	20	0.8 g	0.3 g
1 cup (226 g)	28 g	163	6.1 g	2.3 g
1 tbsp (14 g)	1.8 g	10	0.4 g	0.1 g

One cup of cottage cheese (1%, 226 g) is 23% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

One cup of cottage cheese (1%, 226 g) also has 917 mg of sodium (40% of the 2,300 mg Daily Value).

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.

cottage cheese (1%) compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Cottage cheese (1%)	12.4 g	72	17.2 g
2% Greek yogurt	9.9 g	73	13.6 g
Cottage cheese (2%)	10.4 g	81	12.8 g
Vanilla Greek yogurt	8.6 g	78	11.0 g
Whole milk	3.1 g	61	5.1 g

All 200 foods →

Recipes with cottage cheese (1%)

4 recipes in the Feast Mode library use cottage cheese (1%), macros computed the same way.

Across the 4 library recipes that use it, a serving has 106 g of cottage cheese (1%) on average, which brings 13 g of protein: 39% of the dish’s protein. It carries the most in Avocado Toast with Jammy Eggs and Cottage Cheese, at 41% of the protein.

39G
PROTEIN

Cottage Cheese Mac and Cheese

20 min · 474 kcal

36G
PROTEIN

Lentil, Feta and Roasted Vegetable Salad

45 min · 504 kcal

33G
PROTEIN

Avocado Toast with Jammy Eggs and Cottage Cheese

20 min · 472 kcal

25G
PROTEIN

High-Protein Banana Bread

70 min · 349 kcal

Questions

How much protein is in a cup of cottage cheese (1%)?

One cup of cottage cheese (1%, 226 g) has 28 g of protein and 163 kcal, with 6.1 g of carbohydrate and 2.3 g of fat.

How much protein is in 100 g of cottage cheese (1%)?

100 g of cottage cheese (1%) has 12.4 g of protein, 72 kcal, 2.7 g of carbohydrate and 1 g of fat (USDA FoodData Central 173417).

Is cottage cheese (1%) a good source of protein?

Lean protein source: 17.2 g of protein per 100 kcal (69% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from cottage cheese (1%) alone takes 202 g (about 0.9 cup) and 145 kcal.

Which has more protein, cottage cheese (1%) or 2% Greek yogurt?

Cottage cheese (1%), with 12.4 g of protein per 100 g against 9.9 g for 2% Greek yogurt. Per 100 kcal: cottage cheese (1%) 17.2 g, 2% Greek yogurt 13.6 g.

Source: USDA FoodData Central, SR Legacy 173417: “Cheese, cottage, lowfat, 1% milkfat”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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