Calories in Cottage cheese
Per ½ cup, 113 g
Cottage cheese has 111 calories per ½ cup, 113 g. That is about 6% of a 2,000-calorie day. The same serving provides 12.5 g of protein, 4.3 g of carbohydrate, 4.9 g of fat and 0.0 g of fibre. Per 100 g, that works out at 98 calories and 11.1 g of protein. Against the thresholds EU food labelling uses, it qualifies as high in protein and low energy density. High protein, high salt — worth checking the label if you watch sodium.
Calories and macros
| Per ½ cup, 113 g | Serving | Per 100 g | % of daily intake |
|---|---|---|---|
| Calories | 111 kcal | 98 kcal | 6% |
| Protein | 12.5 g | 11.1 g | 25% |
| Carbohydrate | 4.3 g | 3.8 g | 2% |
| Fat | 4.9 g | 4.3 g | 7% |
| Fibre | 0.0 g | 0.0 g | 0% |
Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.
What this is good for
These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.
Worth knowing
Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.
Figures last reviewed 29 August 2026.
Common questions about cottage cheese
How many calories are in cottage cheese?
Cottage cheese has 111 calories per ½ cup, 113 g, which is about 6% of a 2,000-calorie day.
How many calories are in 100 g of cottage cheese?
100 g of cottage cheese contains 98 calories.
How much protein is in cottage cheese?
One serving of ½ cup, 113 g provides 12.5 g of protein — 11.1 g per 100 g, or 25% of the 50 g daily reference intake.
How many carbs are in cottage cheese?
One serving of ½ cup, 113 g contains 4.3 g of carbohydrate, of which 0.0 g is fibre.
What is cottage cheese a good source of?
Measured against EU food labelling thresholds, cottage cheese qualifies as high in protein and low energy density. At least 20% of its calories come from protein. Under 120 calories per 100 g, so a filling portion stays affordable.