USDA reference food · Dairy and Egg Products
Cheese, cottage, lowfat, 2% milkfat
1 cup of cheese, cottage, lowfat, 2% milkfat (220 g) has 180 calories, 24g of protein, 5g of fat and 710mg of sodium (USDA FoodData Central, Foundation Foods, FDC 328841). It is one of 25 USDA descriptions of cottage cheese.
FoodData Central 328841, Foundation Foods, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (Foundation Foods), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 11g
- more than 55% of 8,218 USDA reference foods
- Calories per 100 g
- 84
- more than 24% of reference foods
- Fiber per 100 g
- 0g
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, Foundation Foods (FDC 328841); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Selenium32 µg in 1 cup (220 g), 58% of the Daily Value
- Riboflavin0.5 mg in 1 cup (220 g), 40% of the Daily Value
- Vitamin B120.9 µg in 1 cup (220 g), 39% of the Daily Value
- Phosphorus326 mg in 1 cup (220 g), 26% of the Daily Value
- Vitamin A152 µg RAE in 1 cup (220 g), 17% of the Daily Value
- Zinc1.3 mg in 1 cup (220 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 328841), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 21% carbohydrate, 25% fat and 54% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 84.0 | 24% |
| Protein | 11.0 g | 55% |
| Total fat | 2.30 g | 37% |
| Carbohydrate | 4.31 g | 42% |
| Sodium | 321 mg | 74% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 8,112 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (103)
The portion is 1 cup (220 g); % DV is for that portion.
Energy, macronutrients and sugars (17)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 24.2 g | 11.0 g | 48% |
| Total lipid (fat) | 5.06 g | 2.30 g | 6% |
| Carbohydrate, by difference | 9.48 g | 4.31 g | 3% |
| Ash | 2.75 g | 1.25 g | |
| Energy | 185 kcal | 84.0 kcal | |
| Sucrose | 0 g | 0 g | |
| Glucose | 0 g | 0 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 8.76 g | 3.98 g | |
| Maltose | 0 g | 0 g | |
| Water | 178 g | 81.1 g | |
| Galactose | 0.26 g | 0.12 g | |
| Cholesterol | 26.4 mg | 12.0 mg | 9% |
| Fatty acids, total trans | 0.15 g | 0.069 g | |
| Fatty acids, total saturated | 2.77 g | 1.26 g | 14% |
| Fatty acids, total monounsaturated | 1.03 g | 0.47 g | |
| Fatty acids, total polyunsaturated | 0.16 g | 0.072 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 227 mg | 103 mg | 17% |
| Iron, Fe | 0.29 mg | 0.13 mg | 2% |
| Magnesium, Mg | 19.6 mg | 8.90 mg | 5% |
| Phosphorus, P | 326 mg | 148 mg | 26% |
| Potassium, K | 264 mg | 120 mg | 6% |
| Sodium, Na | 706 mg | 321 mg | 31% |
| Zinc, Zn | 1.34 mg | 0.61 mg | 12% |
| Copper, Cu | 0.066 mg | 0.030 mg | 7% |
| Manganese, Mn | 0.033 mg | 0.015 mg | 1% |
| Selenium, Se | 32.1 µg | 14.6 µg | 58% |
Vitamins (17)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 152 µg | 69.0 µg | |
| Vitamin A, RAE | 152 µg | 69.0 µg | 17% |
| Vitamin E (alpha-tocopherol) | 0.18 mg | 0.080 mg | 1% |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0 mg | 0 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Thiamin | 0.044 mg | 0.020 mg | 4% |
| Riboflavin | 0.51 mg | 0.23 mg | 40% |
| Niacin | 0.20 mg | 0.090 mg | 1% |
| Pantothenic acid | 1.12 mg | 0.51 mg | |
| Vitamin B-6 | 0.13 mg | 0.057 mg | 7% |
| Folate, total | 22.0 µg | 10.0 µg | |
| Vitamin B-12 | 0.92 µg | 0.42 µg | 39% |
Fatty acids (37)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.088 g | 0.040 g | |
| SFA 6:0 | 0.077 g | 0.035 g | |
| SFA 8:0 | 0.057 g | 0.026 g | |
| SFA 10:0 | 0.13 g | 0.061 g | |
| SFA 12:0 | 0.14 g | 0.062 g | |
| SFA 14:0 | 0.44 g | 0.20 g | |
| SFA 16:0 | 1.25 g | 0.57 g | |
| SFA 18:0 | 0.50 g | 0.23 g | |
| SFA 20:0 | 0.0066 g | 0.0030 g | |
| PUFA 20:4 | 0.0066 g | 0.0030 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.0022 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0066 g | 0.0030 g | |
| PUFA 20:5 n-3 (EPA) | 0.0022 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0.0022 g | 0.0010 g | |
| SFA 15:0 | 0.048 g | 0.022 g | |
| SFA 17:0 | 0.022 g | 0.010 g | |
| SFA 24:0 | 0 g | 0 g | |
| TFA 16:1 t | 0.011 g | 0.0050 g | |
| TFA 18:1 t | 0.11 g | 0.051 g | |
| TFA 22:1 t | 0 g | 0 g | |
| TFA 18:2 t not further defined | 0.029 g | 0.013 g | |
| PUFA 18:2 CLAs | 0.020 g | 0.0090 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 16:1 c | 0.053 g | 0.024 g | |
| MUFA 18:1 c | 0.92 g | 0.42 g | |
| PUFA 18:2 n-6 c,c | 0.11 g | 0.049 g | |
| MUFA 22:1 c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0.0088 g | 0.0040 g | |
| Fatty acids, total trans-monoenoic | 0.12 g | 0.056 g | |
| Fatty acids, total trans-dienoic | 0.029 g | 0.013 g | |
| MUFA 15:1 | 0 g | 0 g | |
| PUFA 22:2 | 0 g | 0 g | |
| SFA 11:0 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 328841: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat cottage cheese
USDA lists 25 preparations of cottage cheese. The cottage cheese page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in dairy and egg productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov