Cottage cheese calories and protein
A cup of cottage cheese, 2% milkfat (226 g) has 183 calories, with 23.6 g of protein, 5.1 g of fat, and 10.8 g of carbs.
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Low-fat cottage cheese with 2% milkfat
This is cottage cheese with 2% milkfat. USDA’s cup portion is not packed down. Weigh your serving for a closer match, since a loosely filled cup and a packed one differ.
Nonfat, 1% and full-fat versions need their own entries. Use your brand’s label when available, and count fruit or other toppings separately.
Cottage cheese or Greek yogurt?
Cottage cheese with 2% milkfat has 10.5 g of protein and 81 calories per 100 g. Plain nonfat Greek yogurt has 10.2 g of protein and 59 calories at the same weight. A cup of cottage cheese and a yogurt pot are different serving sizes.
Common questions
Does this include fruit mixed into the cottage cheese?
No. This is plain cottage cheese. Use the label for a product with fruit already mixed in, or log your topping separately.
To see how this fits your day, work out your daily protein with the protein calculator, or your protein, carbs and fat with the macro calculator. Compare it with other foods in the high-protein foods ranking.
Cottage cheese, 2% milkfat compared with other eggs and dairy foods
Of these five foods, protein per 100 calories is highest in cooked egg whites (20.6 g) and lowest in milk, 2% milkfat (6.6 g).
| Item | CaloriesCal | Protein | Fat | Carbs | Net carbs | Protein per 100 calPer 100 cal |
|---|---|---|---|---|---|---|
| Cooked egg whites1 egg white (33 g) | 17 | 3.5 g | 0 g | 0.8 g | 0.8 g | 20.6 g |
| Plain nonfat Greek yogurt1 container (170 g) | 100 | 17.3 g | 0.7 g | 6.1 g | 6.1 g | 17.3 g |
| Cottage cheese, 2% milkfatThis page1 cup (226 g) | 183 | 23.6 g | 5.1 g | 10.8 g | 10.8 g | 12.9 g |
| Hard-boiled egg1 large egg (50 g) | 78 | 6.3 g | 5.3 g | 0.6 g | 0.6 g | 8.1 g |
| Milk, 2% milkfat1 cup (244 g) | 122 | 8.1 g | 4.8 g | 11.7 g | 11.7 g | 6.6 g |
Most protein per 100 calories first. The mark on each bar is 5 g. Numbers are for one serving, the size the card opens on.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Cottage cheese, 2% milkfat, nutrition information. fdc.nal.usda.gov/food-details/172182/nutrients. Checked November 2026.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Plain nonfat Greek yogurt, nutrition information. fdc.nal.usda.gov/food-details/170894/nutrients. Checked November 2026.
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