Saciedad

Dairy

Cottage cheese

Cottage cheese provides 10.4 g of protein for 81 kcal per 100 g (3.5 oz), or 12.8 g of protein for every 100 kcal.

Last reviewed: By USDA description: Cottage cheese, 2% milkfat

  • 81 kcalCalories per 100 g
  • 10.4 gProtein per 100 g
  • 0 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 100 g (3.5 oz, about 1/2 cup) serving provides about 81 kcal, 10.4 g of protein, and 0 g of fiber.

Values for cottage cheese per 100 g (3.5 oz) and per typical serving of 100 g (3.5 oz, about 1/2 cup).
NutrientPer 100 g (3.5 oz)Per serving (100 g (3.5 oz))
Calories81 kcal81 kcal
Protein10.4 g10.4 g
Carbohydrates4.8 g4.8 g
of which sugars4 g4 g
Fiber0 g0 g
Fat2.3 g2.3 g
of which saturated1.2 g1.2 g
Water81.2 g81.2 g

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

Satiety

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.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about cottage cheese

How many grams of protein are in a 100 g (3.5 oz) serving of cottage cheese?

100 g (3.5 oz) of cottage cheese has 10.4 g of protein. A typical 100 g (3.5 oz) serving has about 10.4 g of protein. That is 12.8 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many kcal are in a 100 g (3.5 oz) serving of cottage cheese?

100 g (3.5 oz) of cottage cheese has 81 kcal. A typical 100 g (3.5 oz) serving has about 81 kcal. That is a low energy density.

Does cottage cheese keep you full?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: low energy density; a lot of protein per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

What should I know about cottage cheese if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?

Based on our tags, this is what matters about cottage cheese on a GLP-1 medication. “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.

What is a typical serving of cottage cheese?

We use 100 g (3.5 oz) as a typical serving, about 1/2 cup. That amount provides about 81 kcal, 10.4 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

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

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