Eggs & Dairy
Protein in Cottage Cheese: Protein, Calories, and Meal Ideas
Low-fat cottage cheese is one of the most protein-dense ready-to-eat dairy foods. A 200 g bowl provides about 25 g of protein with relatively few calories.
Protein per serving
25g
200 g low-fat cottage cheese / about 7 oz
Calories per serving
144
200 g serving
Protein per 100g
12g
72 calories per 100 g
Protein density
16.7g
protein per 100 calories
Cottage Cheese Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 200 g low-fat cottage cheese / about 7 oz | 25g | 144 |
| Per 100 g | 100 g | 12g | 72 |
| Protein density | 100 calories | 16.7g | 100 |
Representative source entry: Cottage cheese, lowfat, 1% milkfat. Protein and calories vary by fat percentage. Use the label for exact brand values, especially for full-fat cottage cheese.
Good for weight loss? Excellent
Low-fat cottage cheese is filling, high in protein, and easy to use as a snack or meal component without much cooking.
Good for muscle gain? Excellent
Cottage cheese is rich in dairy protein and works well before bed, at breakfast, or as an easy add-on to raise meal protein.
Meal Ideas with Cottage Cheese
Cottage cheese bowl with berries and cinnamon
Cottage cheese toast with eggs
Cottage cheese dip with chicken or tuna wraps
Savory cottage cheese bowl with potatoes and vegetables
Tracking Tips
- Track by grams because serving cups vary by brand.
- Check fat percentage; full-fat versions have more calories.
- Use plain cottage cheese when you want the highest protein density.
Compare Similar Protein Foods
Common Questions
How much protein is in cottage cheese?
Low-fat cottage cheese has about 12 g of protein per 100 g. A 200 g serving has about 25 g of protein.
Is cottage cheese good for weight loss?
Yes. Low-fat cottage cheese is high in protein and relatively low in calories, which makes it useful for filling snacks and meals.
Is cottage cheese good for muscle gain?
Yes. Cottage cheese is a convenient complete protein source and can help raise daily protein intake with little prep.
Sources reviewed
- USDA FoodData Central: cottage cheese, lowfat, 1% milkfat - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition