Cottage cheese nutrition facts
1/2 cup of cottage cheese (113 g) has 111 calories and 13 g of protein. It's an excellent source of vitamin B12 and selenium, and a good source of phosphorus and riboflavin (B2).
Per 1/2 cup of cottage cheese (113 g)
- Calories
- 111
- Protein
- 13 g
- Carbs
- 3.8 g
- Fat
- 4.9 g
What it gives you
Share of the Daily Value in 1/2 cup of cottage cheese.
- 20% Vitamin B12
- 20% Selenium
- 14% Phosphorus
- 14% Riboflavin (B2)
How Alma members eat it
Alma members most often log 1/2 cup at a time. The foods most often logged in the same meal are eggs, avocado and blueberries (10% of meals with cottage cheese include eggs).
From Alma members' food logs over the last 180 days. Shares only, from at least 50 members.
Full nutrition
| Nutrient | 113 g | % DV | 100 g |
|---|---|---|---|
| Calories | 111 | 98 | |
| Protein | 13 g | 11 g | |
| Carbs | 3.8 g | 3.4 g | |
| Fat | 4.9 g | 4.3 g | |
| Fiber | 0 g | 0% | 0 g |
| Potassium | 118 mg | 3% | 104 mg |
| Calcium | 94 mg | 7% | 83 mg |
| Iron | 0.1 mg | 0% | 0.1 mg |
| Magnesium | 9 mg | 2% | 8 mg |
| Zinc | 0.5 mg | 4% | 0.4 mg |
| Phosphorus | 180 mg | 14% | 159 mg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin A | 42 mcg | 5% | 37 mcg |
| Vitamin D | 0.1 mcg | 1% | 0.1 mcg |
| Vitamin E | 0.1 mg | 1% | 0.1 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | 0 mg | 3% | 0 mg |
| Riboflavin (B2) | 0.2 mg | 14% | 0.2 mg |
| Niacin (B3) | 0.1 mg | 1% | 0.1 mg |
| Vitamin B6 | 0.1 mg | 3% | 0 mg |
| Folate | 14 mcg | 3% | 12 mcg |
| Vitamin B12 | 0.5 mcg | 20% | 0.4 mcg |
| Selenium | 11 mcg | 20% | 9.7 mcg |
| Copper | 33 mcg | 4% | 29 mcg |
| Manganese | 0 mg | 0% | 0 mg |
| Omega-3 | 0 mg | 0 mg | |
| Saturated fat | 1.9 g | 10% | 1.7 g |
| Sodium | 356 mg | 15% | 315 mg |
| Cholesterol | 19 mg | 6% | 17 mg |
| Total sugars | 3 g | 2.7 g |
Source: USDA FoodData Central #172179, Cheese, cottage, creamed, large or small curd. Daily Values are the FDA label values for adults.
Questions
How many calories are in cottage cheese?
1/2 cup of cottage cheese (113 g) has 111 calories. 100 g has 98 calories.
How much protein is in cottage cheese?
1/2 cup of cottage cheese has 13 g of protein, 25% of the 50 g Daily Value. 100 g has 11 g.
Is cottage cheese healthy?
1/2 cup of cottage cheese is an excellent source of vitamin B12 and selenium, and a good source of phosphorus and riboflavin (B2). How it fits depends on the rest of your day.
How do people usually eat cottage cheese?
Alma members most often log 1/2 cup at a time. The foods most often logged in the same meal are eggs, avocado and blueberries (10% of meals with cottage cheese include eggs).
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