Educational use only. Not medical or nutritional advice. Results are estimates. Consult a registered dietitian or healthcare provider for personalized guidance.
Cottage cheese calories and protein, and easy ways to enjoy it.
By The CalorieFig Editorial Team · independent editorial research project
Educational use only. Not medical or nutritional advice. Results are estimates. Consult a registered dietitian or healthcare provider for personalized guidance.
A half-cup of low-fat cottage cheese (about 113 g) provides roughly 90 calories and 12–14 g of protein, per USDA FoodData Central. It’s a filling, calcium-rich snack that pairs with fruit or vegetables. Choose plain to avoid added sodium or sugar. Use it as a protein boost at breakfast, post-workout, or as a savory evening snack with cucumber and tomato.
Key facts:
Its high protein helps fullness for few calories — useful in a deficit.
Some brands are salty; rinse or pick lower-sodium versions if needed.
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