Cottage Cheese (Low-fat) Calories & Nutrition Facts
High casein protein source, great pre-bed snack for overnight muscle recovery.
Quick answer
How many calories are in Cottage Cheese (Low-fat)?
Cottage Cheese (Low-fat) has 72 calories per 100g. A 1 oz (28g) has about 20 calories. It is a low-calorie food, with most calories coming from protein.
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Practical Portion Guide for Cottage Cheese (Low-fat)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 20 kcal | 3.4g | 0.8g | 0.8g | 0.3g |
| 50g snack portion | 36 kcal | 6.0g | 1.4g | 1.4g | 0.5g |
| 100g reference | 72 kcal | 12.0g | 2.7g | 2.7g | 1.0g |
| 200g larger portion | 144 kcal | 24.0g | 5.4g | 5.4g | 2.0g |
Protein foods can vary by cut, preparation method, added oils, and moisture loss during cooking.
% Daily Value: 1 oz (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 12g | 24% | 3.4g | 7% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 2.7g | 1% | 0.8g | 0% |
| Total fat | 1g | 1% | 0.3g | 0% |
| Sodium | 321mg | 14% | 90mg | 4% |
| Cholesterol | 4mg | 1% | 1mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 10 (Low)
How Cottage Cheese (Low-fat) Fits Into a Diet
Cottage Cheese (Low-fat) is useful when you need a protein-forward food and want to compare calories against your daily protein target.
Pair with high-fiber carbohydrates or vegetables if you want a more balanced meal instead of a protein-only serving.
Cooked and raw weights are not interchangeable. Use the form closest to what you actually eat.
Plan Around Cottage Cheese (Low-fat)
High-Protein Low-Calorie Foods
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Protein Calculator
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Macro Calculator
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Keto Diet Guide
Check how low-carb foods like Cottage Cheese (Low-fat) fit within a ketogenic day.
Compare Cottage Cheese (Low-fat) With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Cottage Cheese (Low-fat) | 72 kcal | 12g | 2.7g | 1g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Cottage Cheese (Low-fat): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Cottage Cheese (Low-fat) high in protein?
Cottage Cheese (Low-fat) has 12g protein per 100g, which is 24% of the 50g FDA Daily Value. 1 oz (28g) supplies about 3.4g, or 7% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
How many calories are in Cottage Cheese (Low-fat)?
Cottage Cheese (Low-fat) contains 72 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 48 calories from protein, 11 calories from carbohydrates, and 9 calories from fat; these estimates may not add up exactly to the listed total.
Is Cottage Cheese (Low-fat) good for weight loss?
Yes, Cottage Cheese (Low-fat) is excellent for weight loss with only 72 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Cottage Cheese (Low-fat)?
Cottage Cheese (Low-fat) contains 12g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Cottage Cheese (Low-fat)?
Track Cottage Cheese (Low-fat) by grams when precision matters. A practical starting point is 1 oz (28g), which is about 20 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Cottage Cheese (Low-fat) keto-friendly?
Yes, Cottage Cheese (Low-fat) is keto-friendly with only 2.7g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Cottage Cheese (Low-fat) good for diabetics?
Cottage Cheese (Low-fat) may fit a diabetes meal plan with a listed glycemic index of 10, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Cottage Cheese (Low-fat)?
Calorique's food profile lists vitamins B12, B2, A and minerals including Calcium, Phosphorus, Selenium for Cottage Cheese (Low-fat). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Cottage Cheese (Low-fat)?
Calorique standardizes Cottage Cheese (Low-fat) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g