How Many Calories Are In Cottage Cheese?

How Many Calories Are In Cottage Cheese?
Nutrition Facts
Serving Size 1/2 cup
Calories 81 (340kJ)
Amount Per Serving % Daily
Total Fat 1.1g 2%
Saturated Fat 0.7g 4%
Trans Fat 0g 0%
Cholesterol 5g 2%
Sodium 459mg 19%
Total Carbohydrate 3.1g 1%
Dietary Fiber 0g 0%
Sugars 3.1g
Protein 14g 0%
Calcium <1%
Potassium 97.2mg 0%


One dairy product that especially packs in a high source of protein is that of cottage cheese. Unfortunately many people are turned off by the texture of this food, but you should really try and overcome that because of all the nutritional benefits that it provides.

If you can learn to love cottage cheese, you’ll be doing your diet a big favour! Let’s look at the main nutritional facts to know about this food.

Major Nutrients Found In Cottage Cheese

The first important point about cottage cheese is that it’s a great source of casein protein. This protein will take longer to digest in the body than regular protein would, so you’ll supply a stream of amino acids to the muscle tissues for a longer period of time.

Second, cottage cheese is also a good source of calcium as well, so will help promote strong bones along with your resistance training workouts.

The bad news is that cottage cheese is higher in sodium content, so you should either look into purchasing a low-sodium variety or be aware of this and cut back on other sodium-rich foods you consume to ensure you’re not gong overboard with your daily intake.


Try and choose the lowest fat version of cottage cheese that you can tolerate since the fat it does contain is of the saturated variety. Then be sure to store it within the colder section of your fridge and consume before the best before date.

Eat It With:

Cottage cheese is commonly served with sliced fruit, however it can also be eaten alongside raw vegetables or melted over pasta for a creamy cheese sauce.

Burn Off Calories In Cottage Cheese

To burn off the number of calories in a serving of cottage cheese you would have to do:

  • 12 minutes of circuit training
  • 11 minutes of fast-paced basketball
  • 19 minutes of window shopping