Calories in 2% cottage cheese.
81 kcal per 100 g.
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.
Cheese, cottage, lowfat, 2% milkfat · SR Legacy (2018-04) · USDA FDC 172182
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 81 kcal | 81 kcal |
| Protein | 10.4 g | 10.4 g |
| Carbohydrates | 4.76 g | 4.76 g |
| Fat | 2.27 g | 2.27 g |
| Fibre | 0 g | 0 g |
| Sugars | 4 g | 4 g |
| Saturated fat | 1.24 g | 1.24 g |
| Sodium | 308 mg | 308 mg |
| Salt (calculated from sodium) | 0.77 g | 0.77 g |
| Vitamin A (RAE) | 68 ug | 68 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.08 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.02 mg | 0.02 mg |
| Riboflavin | 0.25 mg | 0.25 mg |
| Niacin | 0.1 mg | 0.1 mg |
| Vitamin B6 | 0.06 mg | 0.06 mg |
| Folate, total | 8 ug | 8 ug |
| Vitamin B12 | 0.47 ug | 0.47 ug |
| Potassium | 125 mg | 125 mg |
| Calcium | 111 mg | 111 mg |
| Phosphorus | 150 mg | 150 mg |
| Magnesium | 9 mg | 9 mg |
| Iron | 0.13 mg | 0.13 mg |
| Zinc | 0.51 mg | 0.51 mg |
| Selenium | 11.9 ug | 11.9 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.03 mg | 0.03 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Cottage cheese is rarely cooked, and when it is (baked into pancakes or lasagna) it loses whey and firms up without changing its calories. Blended smooth it behaves like a thick yogurt. The 2% row is 81 kcal per 100 g; full-fat (4%) cottage cheese is about 98, and nonfat around 72 — the fat content, not the cooking, is what moves it.
Logging this food
The container sizes vary: USDA's cup (226 g, not packed) is 183 kcal with 24 g of protein; a 4 oz portion (113 g) is 92 kcal. Weigh it — a "half cup" scooped from a tub is often closer to 150 g than 113. Fruit-on-the-bottom cottage cheese adds sugar; log it as its own product.
Swaps and alternatives
Nonfat Greek yogurt gives similar protein at fewer calories (59 kcal, 10 g protein per 100 g against 81 and 10.5). Ricotta is about 150 kcal per 100 g with less protein. As a savoury base cottage cheese replaces cream cheese (about 340 kcal per 100 g) at a quarter of the calories.