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.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density | +1 |
| A lot of protein per calorie | +2 |
| High water content | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 5 primary
- Data
- USDA FDC 172182
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 81 kcal per serving
- 81 kcal per 100 g (3.5 oz)
- Protein
- 10.4 g per serving
- 10.4 g per 100 g (3.5 oz)
- Carbohydrates
- 4.8 g per serving
- 4.8 g per 100 g (3.5 oz)
- of which sugars
- 4 g per serving
- 4 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 2.3 g per serving
- 2.3 g per 100 g (3.5 oz)
- of which saturated
- 1.2 g per serving
- 1.2 g per 100 g (3.5 oz)
- Water
- 81.2 g per serving
- 81.2 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182), accessed September 23, 2026.
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.
What it is and how to eat it
Cottage cheese is a fresh, unripened cheese made of soft curd granules, sometimes coated in a creamy dressing, according to the international Codex standard. It is not the same as ricotta (requesón in Spanish): ricotta is made by heating whey and has a fine texture with no curds.
The 2025 nutrition advisory on GLP-1 therapy suggests eating the protein-rich part of a meal first and lists cottage cheese among its examples. A 100 g (3.5 oz) serving provides 10.4 g of protein and 81 kcal; if your appetite is small, half a serving with fruit or on toast still adds up. It is soft, eaten cold and needs no cooking. Watch the salt: USDA lists 308 mg of sodium per 100 g.
What the evidence says
Its strength is protein, which supplies more than half of its calories; EU rules allow a "high protein" claim from 20% (Regulation (EC) No 1924/2006). The EU also authorizes the claim that protein contributes to the maintenance of muscle mass (Regulation (EU) No 432/2012), which matters during weight loss. I have not found trials showing that cottage cheese itself causes weight loss or fills you up more than other dairy with the same protein.
Recipes with this food
Cottage cheese with peach and walnuts18.2 g protein per serving
Cottage cheese bowl with tuna, tomato, and avocado33.1 g protein per serving
Cottage cheese with cucumber and dill18.9 g protein per serving
Cottage cheese with pineapple16 g protein per serving
Cottage cheese and oat pancakes with strawberries22.1 g protein per serving
Cottage cheese toast with smoked salmon20.9 g protein per serving
Satiety
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
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.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182).accessed .
- InstitutionCodex Alimentarius (FAO/WHO).Standard for Cottage Cheese (CXS 273-1968).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .