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Queso fresco vs cottage cheese

By our estimate, cottage cheese is more filling per calorie than queso fresco: 5 versus 2 out of 5. Cottage cheese has fewer calories: 81 kcal per 100 g, versus 299 for queso fresco, so the same calories come with more grams of food.

Two fresh cheeses.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 172223 and 172182

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Key differences

  • Cottage cheese provides more protein per calorie: 12.8 g per 100 kcal, versus 6.1 g for queso fresco.
  • Cottage cheese has fewer calories: 81 kcal per 100 g, versus 299 for queso fresco, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Queso fresco; Cottage cheese, 2% milkfat.
NutrientQueso frescoserving: 60 g (2 oz)Cottage cheeseserving: 100 g (3.5 oz)Difference
Calories299 kcal per 100 g (3.5 oz)179 kcal per serving81 kcal per 100 g (3.5 oz)81 kcal per serving−218 kcal per 100 g (3.5 oz)−98 kcal per serving
Protein18.1 g per 100 g (3.5 oz)10.9 g per serving10.4 g per 100 g (3.5 oz)10.4 g per serving−7.7 g per 100 g (3.5 oz)−0.5 g per serving
Carbohydrates3 g per 100 g (3.5 oz)1.8 g per serving4.8 g per 100 g (3.5 oz)4.8 g per serving+1.8 g per 100 g (3.5 oz)+3 g per serving
of which sugars2.3 g per 100 g (3.5 oz)1.4 g per serving4 g per 100 g (3.5 oz)4 g per serving+1.7 g per 100 g (3.5 oz)+2.6 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat23.8 g per 100 g (3.5 oz)14.3 g per serving2.3 g per 100 g (3.5 oz)2.3 g per serving−21.5 g per 100 g (3.5 oz)−12 g per serving
of which saturated12.9 g per 100 g (3.5 oz)7.7 g per serving1.2 g per 100 g (3.5 oz)1.2 g per serving−11.7 g per 100 g (3.5 oz)−6.5 g per serving
Water51.4 g per 100 g (3.5 oz)30.8 g per serving81.2 g per 100 g (3.5 oz)81.2 g per serving+29.8 g per 100 g (3.5 oz)+50.4 g per serving
Protein per 100 kcal6.1 g12.8 g+6.8 g
Estimated satiety (1 to 5)2 / 55 / 5+3

In bold, the value more favorable to satiety when the gap is clear. Difference: Cottage cheese minus Queso fresco. Source: USDA FDC 172223 and 172182.

Per typical serving

With typical servings, 60 g (2 oz) of queso fresco has about 179 kcal and 10.9 g of protein, and 100 g (3.5 oz) of cottage cheese about 81 kcal and 10.4 g.

To get 20 g of protein you would need about 110 g of queso fresco (330 kcal) or about 192 g of cottage cheese (156 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, cottage cheese is more filling per calorie than queso fresco: 5 versus 2 out of 5.

  • Queso fresco: Moderate energy density; moderate protein per calorie.
  • Cottage cheese: Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Queso fresco

On the numbers it does not stand out from cottage cheese in protein, calories, or fiber, so taste, price, or habit can decide.

Cottage cheese

  • If you want more protein per calorie: 12.8 g per 100 kcal.
  • If you want to eat more grams for the same calories: 81 kcal per 100 g.
  • If you prefer a lighter typical serving: about 81 kcal in 100 g (3.5 oz).

On a GLP-1 medication

Queso fresco. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Cottage cheese. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Queso fresco: every nutrient, frequently asked questions, and similar foods.
  • Cottage cheese: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, fresh, queso fresco (FDC ID 172223).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182).accessed .