Food · Dairy and Egg Products
Cottage cheese nutrition facts
A typical portion of cottage cheese (1 cup; 210 g, farmer's) has 310 calories and 23g of protein (USDA FoodData Central). USDA lists 25 descriptions of it: per 100 g they range from 67 calories (lowfat, 1% milkfat, with vegetables) to 148 (farmer's).
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 for Cottage cheese, farmer's, 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
- 148
- more than 42% of reference foods
- Sodium per 100 g
- 330mg
- more than 74% of reference foods
1 cup weighs 210 g in USDA's record for Cottage cheese, farmer's (FDC 2705749); across 17 records of cottage cheese USDA weighs it at 210 to 240 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 12% carbohydrate, 59% fat and 29% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B121.3 µg in 1 cup (210 g), 54% of the Daily Value
- Selenium19 µg in 1 cup (210 g), 35% of the Daily Value
- Riboflavin0.3 mg in 1 cup (210 g), 25% of the Daily Value
- Phosphorus305 mg in 1 cup (210 g), 24% of the Daily Value
- Vitamin A172 µg RAE in 1 cup (210 g), 19% of the Daily Value
Source: USDA FoodData Central (FDC 2705749), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of cottage cheese USDA describes
Farmer's has the most calories per 100 g (148); the fewest: 1% milkfat, with vegetables (67)
Every nutrient in this record (65)
The portion is 1 cup (210 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 23.0 g | 11.0 g | 46% |
| Total lipid (fat) | 20.4 g | 9.73 g | 26% |
| Carbohydrate, by difference | 9.09 g | 4.33 g | 3% |
| Energy | 311 kcal | 148 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 155 g | 73.6 g | |
| Total Sugars | 5.29 g | 2.52 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 67.2 mg | 32.0 mg | 22% |
| Fatty acids, total saturated | 12.7 g | 6.03 g | 63% |
| Fatty acids, total monounsaturated | 5.30 g | 2.52 g | |
| Fatty acids, total polyunsaturated | 0.69 g | 0.33 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 174 mg | 83.0 mg | 13% |
| Iron, Fe | 0 mg | 0 mg | 0% |
| Magnesium, Mg | 16.8 mg | 8.00 mg | 4% |
| Phosphorus, P | 305 mg | 145 mg | 24% |
| Potassium, K | 246 mg | 117 mg | 5% |
| Sodium, Na | 693 mg | 330 mg | 30% |
| Zinc, Zn | 0.88 mg | 0.42 mg | 8% |
| Copper, Cu | 0 mg | 0 mg | 0% |
| Selenium, Se | 19.1 µg | 9.10 µg | 35% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 172 µg | 82.0 µg | |
| Vitamin A, RAE | 172 µg | 82.0 µg | 19% |
| Carotene, beta | 23.1 µg | 11.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.50 mg | 0.24 mg | 3% |
| Vitamin D (D2 + D3) | 0.21 µg | 0.10 µg | 1% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.10 mg | 0.049 mg | 9% |
| Riboflavin | 0.32 mg | 0.15 mg | 25% |
| Niacin | 0.27 mg | 0.13 mg | 2% |
| Vitamin B-6 | 0.092 mg | 0.044 mg | 5% |
| Folate, total | 23.1 µg | 11.0 µg | |
| Vitamin B-12 | 1.30 µg | 0.62 µg | 54% |
| Choline, total | 39.1 mg | 18.6 mg | 7% |
| Vitamin K (phylloquinone) | 1.05 µg | 0.50 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 23.1 µg | 11.0 µg | |
| Folate, DFE | 23.1 µg | 11.0 µg | 6% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.61 g | 0.29 g | |
| SFA 6:0 | 0.28 g | 0.13 g | |
| SFA 8:0 | 0.18 g | 0.086 g | |
| SFA 10:0 | 0.43 g | 0.20 g | |
| SFA 12:0 | 0.61 g | 0.29 g | |
| SFA 14:0 | 2.05 g | 0.98 g | |
| SFA 16:0 | 5.61 g | 2.67 g | |
| SFA 18:0 | 2.22 g | 1.06 g | |
| MUFA 18:1 | 4.45 g | 2.12 g | |
| PUFA 18:2 | 0.46 g | 0.22 g | |
| PUFA 18:3 | 0.21 g | 0.10 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.36 g | 0.17 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2705749: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in cottage cheese?
310 in 1 cup (210 g) of farmer's; 67 to 148 per 100 g across USDA's descriptions.
How much protein is in cottage cheese?
23g in 1 cup; 11 g per 100 g.
How much sodium is in cottage cheese?
690mg in 1 cup; 330 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov