How Many Calories in Cottage Cheese?
1/2 cană (113g) = 111 kcal
Nutritional Values per 100g
Standard Serving
1/2 cană (113g) contains 111 calories.
Best time: A bedtime snack for slow-release protein, or at breakfast combined with fruit
Benefits
- ✓Very high protein content (11.1g/100g) compared to most dairy products, with an excellent protein-to-calorie ratio
- ✓Rich in casein, a slow-digesting protein, popular as a bedtime snack for overnight muscle recovery
- ✓A good source of calcium and phosphorus for bone health
- ✓Moderate carbohydrate content (3.4g/100g), suitable for lower-carb diets
- ✓Versatile - easily combined with fruit, honey, or vegetables for sweet or savory meals
Considerations
- !Sodium content can be relatively high (300-400mg/100g) - check the label if tracking salt intake
- !The low-fat/fat-free variety has fewer calories but may have more sodium added for flavor
- !The grainy texture isn't to everyone's taste - it can be blended for a creamier consistency
FitAzi Tip
FitAzi recommends cottage cheese as a dense-protein, moderate-calorie snack - half a cup (113g) provides 12.5g protein for only 111 calories, a ratio comparable to chicken breast, but in a versatile dairy format.
Frequently Asked Questions
100g of cottage cheese has 98 calories, with 11.1g protein, 3.4g carbs, and 4.3g fat. It's one of the most protein-dense dairy products, with an excellent protein-to-calorie ratio.
Half a cup of cottage cheese (about 113g) has 111 calories, with 12.5g protein and 3.8g carbs. It's a typical snack or breakfast-addition portion.
Yes, for both goals. Its high protein content (11.1g/100g) supports muscle recovery and growth, and the slow-digesting casein provides lasting satiety - useful both for muscle gain and for appetite control in a calorie deficit.
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
Similar Foods
More from Dairy & Eggs
Helpful Articles
How Much Protein Per Day Do You Need? Calculation, Sources & Myths (2026)
Calculate exactly how much protein you need per day for muscle gain or weight loss, with body-weight formulas, real food tables, and myths debunked by science.
Read article →How to Build Muscle Mass: A Scientific Guide to Hypertrophy
Complete strategies for muscle growth: nutrition, training, rest, and supplements. Based on up-to-date scientific research.
Read article →Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.