How much protein is in 2% cottage cheese?

2% cottage cheese has 10.5 g of protein per 100 g and 23.7 g per 1 cup (not packed) (226 g). That is 13 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.

Where do these calorie figures come from?

USDA FoodData Central record 172182, “Cheese, cottage, lowfat, 2% milkfat” (SR Legacy, FDC SR Legacy 2018-04 + FNDDS 2024-10-31). Energy is USDA nutrient 1008 (Energy, kcal); protein, fat and carbohydrate are read from the same record. USDA data is in the public domain, and the FDC ID above links straight to it.

All foods

Yogurt and cottage cheeseUSDA SR LegacyFDC 172182

Calories in 2% cottage cheese

USDA FoodData Central record for “Cheese, cottage, lowfat, 2% milkfat” — per 100 g, per every USDA serving size, and next to the other yogurt and cottage cheese rows.

The short answer

2% cottage cheese: 81 kcal per 100 g. 1 cup (not packed) (226 g) is 183 kcal with 23.7 g of protein. Source: USDA FoodData Central record 172182, "Cheese, cottage, lowfat, 2% milkfat".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	81 kcal	100%
Protein	10.5 g	51%
Fat	2.3 g	25%
Carbohydrate	4.8 g	23%

2% cottage cheese is 81 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 51% comes from protein, 25% from fat and 23% from carbohydrate. That works out to 13 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	81	10.5 g	2.3 g	4.8 g
4 oz	113 g	92	11.9 g	2.6 g	5.4 g
1 cup (not packed)	226 g	183	23.7 g	5.2 g	10.8 g

Compared with other yogurt and cottage cheese

Food	kcal / 100 g	Protein / 100 g	Per serving
Nonfat Greek yogurt	59	10.2 g	100 kcal · 1 container
Plain whole-milk yogurt	61	3.5 g	104 kcal · 1 container (6 oz)
Plain low-fat yogurt	63	5.3 g	107 kcal · 1 container (6 oz)
2% cottage cheese	81	10.5 g	183 kcal · 1 cup (not packed)

Worth knowing

Cottage cheese is a curd, not a strained yogurt, but it fills the same role: about 11 g of protein per 100 g at 81 kcal. A full cup is around 180 kcal and 25 g of protein.

Other tables in dairy and egg products

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Questions about 2% cottage cheese

How many calories are in 2% cottage cheese?: 2% cottage cheese: 81 kcal per 100 g. 1 cup (not packed) (226 g) is 183 kcal with 23.7 g of protein. Source: USDA FoodData Central record 172182, "Cheese, cottage, lowfat, 2% milkfat".
How much protein is in 2% cottage cheese?: 2% cottage cheese has 10.5 g of protein per 100 g and 23.7 g per 1 cup (not packed) (226 g). That is 13 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.
Where do these calorie figures come from?: USDA FoodData Central record 172182, “Cheese, cottage, lowfat, 2% milkfat” (SR Legacy, FDC SR Legacy 2018-04 + FNDDS 2024-10-31). Energy is USDA nutrient 1008 (Energy, kcal); protein, fat and carbohydrate are read from the same record. USDA data is in the public domain, and the FDC ID above links straight to it.

How calorie.one logs it

Type “2% cottage cheese” into calorie.one and the app matches this exact record — “Cheese, cottage, lowfat, 2% milkfat” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read How much protein do you need per day?.