How healthy is cottage cheese?
Is cottage cheese healthy? Yes, in sensible portions. Cottage cheese scores 36/100 on the HowHealthyIs Score: 100 g provides 81 kcal, 10 g protein and 111 mg calcium. Low-fat cottage cheese is one of the highest-protein dairy foods per calorie. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cottage cheese ranks higher than 36% of them.
Counts in favor (% daily value per 100 kcal)
- Protein26%
- Calcium11%
- Vitamin A9%
- Potassium3%
- Magnesium3%
- Iron1%
- Vitamin E1%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium17%
Raw NRF9.3: 53 minus 24 = 29. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cottage cheese?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 81 kcal | 92 kcal | |
| Protein | 10 g | 12 g | 24% |
| Carbohydrates | 4.8 g | 5.4 g | 2% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 4 g | 4.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.3 g | 2.6 g | 3% |
| Saturated fat | 1.2 g | 1.4 g | 7% |
| Vitamins | |||
| Vitamin A | 68 µg | 77 µg | 9% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 111 mg | 125 mg | 10% |
| Iron | 0.1 mg | 0.1 mg | 1% |
| Potassium | 125 mg | 141 mg | 3% |
| Magnesium | 9 mg | 10 mg | 2% |
| Sodium | 308 mg | 348 mg | 15% |
Source: USDA FoodData Central, "Cheese, cottage, lowfat, 2% milkfat" (FDC 172182). Values rounded.
Why is cottage cheese good for you?
- 12 g protein in 1/2 cup, 24% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- High-protein breakfasts and snacks
- Dips and pancakes
What should you watch out for?
- Often quite salty; some brands have less sodium.
Which dairy foods and eggs score higher?
Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.