Cottage Cheese Macros: Complete Nutrition Facts & Calories

Cottage cheese is having a moment—and for good reason. It’s one of the most protein-dense foods you can eat, with up to 28g of protein per cup. That’s more than four eggs or a can of tuna. For macro counters, cottage cheese is a versatile protein source that works in everything from breakfast bowls to late-night snacks.

But cottage cheese macros vary significantly based on fat percentage, and not all varieties are created equal. This guide breaks down cottage cheese macros completely—every fat level, every serving size—so you can pick the right one for your goals.

Cottage Cheese Macros: Quick Reference

Here’s what you need to know for the most common cottage cheese varieties.

Low-Fat (1% Milkfat)

Serving	Calories	Protein	Carbs	Fat
100g	72	12.4g	2.7g	1g
1/2 cup (113g)	81	14g	3g	1.1g
1 cup (226g)	163	28g	6g	2.3g
2/3 cup (150g)	108	18.6g	4g	1.5g

Low-Fat (2% Milkfat)

Serving	Calories	Protein	Carbs	Fat
100g	84	11.8g	3.5g	2.3g
1/2 cup (113g)	95	13g	4g	2.6g
1 cup (226g)	190	26g	8g	5.2g

Full-Fat (4% Milkfat)

Serving	Calories	Protein	Carbs	Fat
100g	98	11.1g	3.4g	4.3g
1/2 cup (113g)	111	12.5g	3.8g	4.9g
1 cup (226g)	222	25g	7.7g	9.7g

Non-Fat (0%)

Serving	Calories	Protein	Carbs	Fat
100g	62	10.3g	6.1g	0.3g
1/2 cup (113g)	70	11.6g	6.9g	0.3g
1 cup (226g)	140	23g	13.8g	0.6g

Key insight: Low-fat (1%) cottage cheese offers the best protein-to-calorie ratio. Non-fat has slightly more carbs (lactose is concentrated when fat is removed).

Choosing the Right Fat Percentage

Fat Percentage Comparison (Per Cup)

Fat Level	Calories	Protein	Fat	Best For
0% (non-fat)	140	23g	0.6g	Minimum fat
1% (low-fat)	163	28g	2.3g	Best protein/cal
2% (low-fat)	190	26g	5.2g	Balance
4% (full-fat)	222	25g	9.7g	Best taste

When to Choose Each

Non-fat (0%):

• Maximum calorie restriction
• When mixing with other high-fat foods
• Texture may be runnier

1% Milkfat:

• Best protein-to-calorie ratio
• Cutting/weight loss
• Most versatile option

2% Milkfat:

• Good balance of taste and macros
• If 1% is too dry for you
• General healthy eating

4% Milkfat:

• Best taste and texture
• When you have calories to spare
• Eating plain (not mixing)
• Keto (need the fat)

Cottage Cheese vs. Greek Yogurt

This is the ultimate protein dairy showdown:

Per 1 Cup

Factor	Cottage Cheese (1%)	Greek Yogurt (0%)
Calories	163	130
Protein	28g	23g
Carbs	6g	9g
Fat	2.3g	0.7g
Calcium	14% DV	18% DV
Texture	Chunky	Smooth
Taste	Mild, tangy	Tart

When to Choose Cottage Cheese

• You want maximum protein
• You prefer chunky/curdy texture
• Lower carbs matter
• Eating savory applications
• Late-night snack (casein protein)

When to Choose Greek Yogurt

• You prefer smooth texture
• Using in smoothies
• Making dips or sauces
• Want more calcium
• Prefer tangier taste

Verdict: Cottage cheese wins on protein; Greek yogurt wins on texture versatility. Both are excellent protein sources.

Making Cottage Cheese Work for Different Diets

Weight Loss/Cutting

Cottage cheese is a cutting superstar:

Why it works:

• 28g protein per cup (only 163 calories)
• Protein-to-calorie ratio: 17g per 100 calories
• Very filling due to casein protein
• Minimal prep needed

Cutting meal example:

Ingredient	Calories	Protein
1 cup cottage cheese (1%)	163	28g
1/2 cup berries	40	0.5g
1 tbsp chia seeds	58	2g
Total	261	30.5g

High-Protein Diet

Cottage cheese delivers protein efficiently:

Protein comparison (per 200 calories):

Food	Protein
Cottage cheese (1%)	34g
Greek yogurt (0%)	35g
Chicken breast	36g
Eggs	17g
Milk	10g

Cottage cheese matches chicken breast for protein efficiency.

Keto/Low-Carb

Cottage cheese fits keto in moderation:

Per 1/2 cup (1% milkfat):

• Total carbs: 3g
• Net carbs: ~3g (minimal fiber)

Keto considerations:

• Choose full-fat (4%) for more fat, same carbs
• Avoid fruit-flavored varieties (added sugar)
• A half cup fits most daily carb limits

Keto cottage cheese bowl:

Ingredient	Calories	Carbs	Fat
1/2 cup cottage cheese (4%)	111	3.8g	4.9g
1 tbsp olive oil	120	0g	14g
Everything bagel seasoning	5	0g	0g
Total	236	3.8g	18.9g

Muscle Building

Cottage cheese supports muscle growth excellently:

Why it’s great for muscle:

• Complete protein with all essential amino acids
• High in casein—slow-digesting protein ideal for recovery
• Contains leucine—key amino acid for muscle synthesis

Pre-bed muscle building snack:

Ingredient	Calories	Protein
1 cup cottage cheese (2%)	190	26g
2 tbsp peanut butter	188	8g
Total	378	34g

Casein protein from cottage cheese provides amino acids throughout the night.

Cottage Cheese Meal Ideas

Breakfast Options

Savory cottage cheese bowl:

Ingredient	Calories	Protein
1 cup cottage cheese (1%)	163	28g
1/4 avocado	80	1g
Everything bagel seasoning	10	0g
Cherry tomatoes	15	0.5g
Total	268	29.5g

Sweet cottage cheese bowl:

Ingredient	Calories	Protein
1 cup cottage cheese (1%)	163	28g
1/2 cup mixed berries	40	0.5g
1 tbsp honey	64	0g
1 tbsp sliced almonds	33	1.2g
Total	300	29.7g

Cottage cheese pancakes:

Ingredient	Calories	Protein
1/2 cup cottage cheese	81	14g
2 eggs	140	12g
1/4 cup oats	78	3.4g
Total (makes 4 pancakes)	~75 each	~7g each

Blend ingredients, cook like regular pancakes.

Snack Ideas

Cottage cheese and fruit:

• 1/2 cup cottage cheese + 1/2 cup pineapple
• ~120 calories, 14g protein

Cottage cheese dip:

• Blend 1 cup cottage cheese smooth
• Add herbs, garlic, lemon
• Use with vegetables
• ~165 calories, 28g protein

Cottage cheese toast:

• 1 slice whole grain bread + 1/4 cup cottage cheese + tomato
• ~145 calories, 11g protein

Dinner/Protein Additions

Cottage cheese stuffed peppers:

Ingredient per pepper	Calories	Protein
1/2 cup cottage cheese	81	14g
2 oz ground turkey	96	15g
1 bell pepper	40	1.5g
Seasonings	5	0g
Total	222	30.5g

Cottage cheese pasta sauce:

• Blend 1 cup cottage cheese until smooth
• Mix with hot pasta, garlic, herbs
• Creamy texture without heavy cream
• Adds 28g protein to your pasta dish

Cottage cheese lasagna (per serving): Use cottage cheese instead of ricotta:

• Same protein
• Less fat
• Creamier texture when blended

Cottage Cheese Meal Prep

Storage Guidelines

Form	Refrigerator	Freezer
Unopened	Until expiration	Not recommended
Opened	5-7 days	3 months*
Mixed with fruit	2-3 days	Not recommended

*Texture changes after freezing—best used in cooked dishes or smoothies

Meal Prep Strategies

Pre-portioned cups:

1. Buy large container (cheaper per ounce)
2. Divide into 1/2 or 1 cup portions
3. Store in small containers
4. Grab and go throughout week

Pre-made cottage cheese bowls:

1. Portion cottage cheese into containers
2. Store toppings separately
3. Combine when ready to eat
4. Keeps 3-4 days

Batch cooking with cottage cheese:

• Make cottage cheese pancake batter (keeps 2 days)
• Prep cottage cheese dip (keeps 5 days)
• Mix cottage cheese into recipes as you cook

Flavored vs. Plain Cottage Cheese

Plain Cottage Cheese

Pros:

• No added sugar
• Most versatile
• Lowest carbs
• Control your own flavors

Per 1/2 cup (1%): 81 cal, 14g protein, 3g carbs

Fruit-on-Bottom Varieties

Flavor (1/2 cup)	Calories	Protein	Carbs	Sugar
Plain	81	14g	3g	3g
Pineapple	120	11g	15g	13g
Peach	120	11g	14g	12g
Strawberry	115	11g	13g	11g

What changed: 40+ extra calories and 10+ grams of sugar from added fruit/syrup.

Recommendation: Buy plain, add your own fresh fruit. You’ll control the sugar and save calories.

Whipped Cottage Cheese

Newer products blend cottage cheese smooth:

• Same macros as regular cottage cheese
• Texture similar to Greek yogurt
• Good for those who dislike curds
• Often more expensive

Sodium Considerations

Cottage cheese can be surprisingly high in sodium.

Sodium by Brand (Per 1/2 Cup)

Type	Sodium
Regular	350-450mg
Low-sodium	100-200mg
No-salt-added	40-60mg

Daily sodium limit: 2,300mg (or 1,500mg for some people)

If watching sodium:

• Choose low-sodium or no-salt-added varieties
• Limit to 1 serving per day
• Rinse cottage cheese (removes some sodium but changes texture)

Common Tracking Mistakes

Mistake #1: Wrong Fat Percentage

1% and 4% cottage cheese have significantly different macros (163 vs 222 calories per cup).

Fix: Check the label and use the matching entry. Don’t assume all cottage cheese is the same.

Mistake #2: Not Measuring Properly

Cottage cheese settles—a “cup” from the top of the container has different density than from the bottom.

Fix: Weigh cottage cheese for accuracy. 226g = 1 cup.

Mistake #3: Ignoring Flavored Varieties’ Sugar

Fruit-flavored cottage cheese can have 10-15g added sugar.

Fix: Check labels on flavored varieties. Account for the extra carbs/calories.

Mistake #4: Confusing with Ricotta

Ricotta cheese has very different macros:

• Ricotta (whole milk): 174 cal, 7g protein per 1/2 cup
• Cottage cheese (1%): 81 cal, 14g protein per 1/2 cup

Fix: These aren’t interchangeable for tracking purposes.

Mistake #5: Not Draining Excess Liquid

Some cottage cheese has significant liquid. If you drain it, the macros per cup change slightly.

Fix: Either don’t drain (use as-is macros) or weigh after draining.

Health Benefits Beyond Macros

Per 1 cup cottage cheese (1%):

Nutrient	Amount	% Daily Value
Calcium	138mg	14%
Phosphorus	303mg	30%
Selenium	20mcg	29%
Vitamin B12	1.4mcg	24%
Riboflavin	0.4mg	22%

Additional benefits:

• Contains probiotics (live cultures in some brands)
• High in casein protein (slow-digesting)
• May support bone health
• Associated with weight management in studies

The Bottom Line

Cottage cheese is a macro-counting powerhouse:

• 28g protein per cup (1%) — One of the highest protein foods
• 163 calories per cup — Excellent protein-to-calorie ratio
• Versatile — Works sweet, savory, or blended
• Affordable — Cheap protein source

Key tracking rules:

1. Always check fat percentage (1%, 2%, 4%)
2. Weigh for accuracy (don’t trust volume measurements)
3. Account for flavored varieties’ added sugar
4. Watch sodium if it matters for your diet

Whether you’re cutting and need high protein with low calories, building muscle and want a casein-rich bedtime snack, or just looking for a versatile protein source, cottage cheese delivers consistent macros that fit any nutrition goal.

Related guides:

• Greek Yogurt Macros
• Eggs Macros
• High-Protein Macro Meals