Calories in Cottage Cheese

How Many Calories Are in Cottage Cheese?

Cottage cheese is a high-protein dairy food whose calories track with its fat percentage. A 1-cup serving (about 226 grams) of low-fat (2%) cottage cheese has roughly 180 calories, nonfat has about 104 calories, and full-fat (4%) has about 220 calories. A more typical half-cup snack of 2% is around 90 calories.

What makes cottage cheese stand out is its exceptional protein content for the calories. It is rich in casein, a slow-digesting milk protein that keeps you feeling full long after eating.

Cottage Cheese Calories by Type

Type (1 cup / 226g)	Calories	Protein (g)	Fat (g)	Carbs (g)
Nonfat	~104	23	0.5	9
Low-fat (1%)	~163	28	2.3	6
Low-fat (2%)	~180	24	5	8
Full-fat (4%)	~220	25	10	8
Half cup (2%)	~90	12	2.5	4

These figures are for plain cottage cheese. Flavored or fruit varieties add sugar and calories, while whipped cottage cheese has similar calories to its base type.

Macros and Nutrition in Cottage Cheese

Cottage cheese is a protein standout, delivering about 24 to 28 grams of protein per cup depending on type. It also provides calcium, phosphorus, selenium, riboflavin and vitamin B12. The carbohydrate comes from lactose and a small amount of added stabilizers, and the fat varies with the version you choose.

The protein is mostly casein, which digests slowly and provides a steady release of amino acids. This is why cottage cheese is a favorite bedtime snack for people focused on muscle recovery and satiety, and why it keeps hunger at bay well into the next meal.

Nonfat vs Low-Fat vs Full-Fat

Choosing a fat level lets you tune cottage cheese to your goals. Nonfat is the lowest calorie option at about 104 per cup, ideal for tight calorie budgets. Low-fat (1% or 2%) balances calories with a creamier texture and is the most popular choice. Full-fat (4%) is richer and more satisfying but adds calories from fat. All versions keep the high protein content largely intact.

Is Cottage Cheese Good for Weight Loss?

Cottage cheese is one of the best foods for weight loss and muscle maintenance. Its high, slow-digesting protein keeps you full and helps preserve lean mass during a calorie deficit, while low-fat and nonfat versions keep calories modest. Use it as a savory snack with cracked pepper and tomatoes, a sweet bowl with berries, or a high-protein swap for sour cream or ricotta. Watch the sodium and skip sugary flavored versions to keep it diet-friendly.