Protein in food · Dairy & cheese
How much protein is in cottage cheese (2%)?
One cup of cottage cheese (2%, 226 g) has 23 g of protein (183 kcal); 100 g has 10.4 g.
12.8 g protein per 100 kcal · USDA FoodData Central
12.8 g of protein per 100 kcal (51% of its calories): 10 g or more is lean on our scale.
25 g of protein from cottage cheese (2%) alone takes 240 g (about 1.1 cups) and 195 kcal.
#23 of 37 in Dairy & cheese for protein per 100 g, #6 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 10.4 g | 81 | 4.8 g | 2.3 g |
| 1 oz (28 g) | 2.9 g | 23 | 1.4 g | 0.7 g |
| 1 cup (226 g) | 23 g | 183 | 11 g | 5.2 g |
| 1 tbsp (14 g) | 1.5 g | 11 | 0.7 g | 0.3 g |
One cup of cottage cheese (2%, 226 g) is 20% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
One cup of cottage cheese (2%, 226 g) also has 696 mg of sodium (30% 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 cottage cheese (4%) and vanilla Greek yogurt and less than cottage cheese (1%) and 2% Greek yogurt.
| 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 |
| Cottage cheese (4%) | 11.1 g | 98 | 11.3 g |
| Vanilla Greek yogurt | 8.6 g | 78 | 11.0 g |
The Feast Mode switch
Swap it
heavy cream→cottage cheese (2%)
+7.6 g protein (3.7×) · −259 kcal per 100 g
“Blend it smooth first; it melts into sauces like cream.”
half-and-half→cottage cheese (2%)
+7.3 g protein (3.4×) · −50 kcal per 100 g
“Blend it smooth first; it melts into sauces like cream.”
part-skim ricotta→cottage cheese (2%)
−1 g protein · −57 kcal per 100 g
“Blend it or leave it curdy — baked pasta can't tell.”
ricotta→cottage cheese (2%)
+2.9 g protein (1.4×) · −69 kcal per 100 g
“Blend it or leave it curdy — baked pasta can't tell.”
In Feast Mode you paste a recipe and flip one switch: every line that matches a swap is replaced and the macros are recomputed. Coming soon to iPhone. All 16 swaps with the numbers →
Recipes with cottage cheese (2%)
17 recipes in the Feast Mode library use cottage cheese (2%), macros computed the same way.
Across the 17 library recipes that use it, a serving has 62 g of cottage cheese (2%) on average, which brings 6.4 g of protein: 23% of the dish’s protein. It carries the most in Everything Bagel Cottage Cheese Dip, at 69% of the protein.
Questions
How much protein is in a cup of cottage cheese (2%)?
One cup of cottage cheese (2%, 226 g) has 23 g of protein and 183 kcal, with 11 g of carbohydrate and 5.2 g of fat.
How much protein is in 100 g of cottage cheese (2%)?
100 g of cottage cheese (2%) has 10.4 g of protein, 81 kcal, 4.8 g of carbohydrate and 2.3 g of fat (USDA FoodData Central 172182).
Is cottage cheese (2%) a good source of protein?
Lean protein source: 12.8 g of protein per 100 kcal (51% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from cottage cheese (2%) alone takes 240 g (about 1.1 cups) and 195 kcal.
Which has more protein, cottage cheese (2%) or heavy cream?
Cottage cheese (2%), with 10.4 g of protein per 100 g against 2.8 g for heavy cream. Per 100 kcal: cottage cheese (2%) 12.8 g, heavy cream 0.8 g.
Source: USDA FoodData Central, SR Legacy 172182: “Cheese, cottage, lowfat, 2% milkfat”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
Coming soon to iPhone
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