Dairy
Cottage cheese (lowfat, 1% milkfat) Nutrition Facts
USDA description: Cheese, cottage, lowfat, 1% milkfat
Per 100 g, Cottage cheese (lowfat, 1% milkfat) provides 72 calories. A typical portion, 1 cup (226 g), has 163 calories, 28 g protein, 6.1 g carbs and 2.3 g fat.
- calories
- 72
- protein
- 12 g
- carbs
- 2.7 g
- fat
- 1 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 724% | 12 g25% | 2.7 g1% | 1 g1% | 0 g0% | 2.7 g |
| 4 oz113 g | 814% | 14 g28% | 3.1 g1% | 1.2 g1% | 0 g0% | 3.1 g |
| 1 cupnot packed · 226 g | 1638% | 28 g56% | 6.1 g2% | 2.3 g3% | 0 g0% | 6.1 g |
Calories in kcal. n/r = not reported for this food.
How Cottage cheese ranks among dairy and egg foods
Rank 1 = the most of that nutrient among the dairy and egg foods on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 12 g#17 of 42 dairy and egg foods | 34 g#2 of 42 dairy and egg foods |
| Potassium | 86 mg#34 of 41 dairy and egg foods | 239 mg#15 of 41 dairy and egg foods |
| Calcium | 61 mg#33 of 42 dairy and egg foods | 169 mg#20 of 42 dairy and egg foods |
| Iron | 0.14 mg#20 of 42 dairy and egg foods | 0.39 mg#14 of 42 dairy and egg foods |
| Magnesium | 5 mg#36 of 41 dairy and egg foods | 14 mg#23 of 41 dairy and egg foods |
| Vitamin A | 11 µg#39 of 41 dairy and egg foods | 31 µg#36 of 41 dairy and egg foods |
Macronutrient Breakdown
Compared with the median of dairy and egg foods
Per 100 g; median of the 41 dairy and egg foods with a value.
- Calories
- Cottage cheese: 72 kcalmedian: 198 kcal
- Protein
- Cottage cheese: 12 gmedian: 5.6 g
- Carbs
- Cottage cheese: 2.7 gmedian: 3.4 g
- Fat
- Cottage cheese: 1 gmedian: 15 g
- Fiber
- Cottage cheese: 0 gmedian: 0 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (226 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.6 g | 3% | 1.5 g | 7% |
| Cholesterol | 4 mg | 1% | 9 mg | 3% |
| Sodium | 406 mg | 18% | 918 mg | 40% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 61 mg | 5% | 138 mg | 11% |
| Iron | 0.14 mg | 1% | 0.32 mg | 2% |
| Potassium | 86 mg | 2% | 194 mg | 4% |
| Vitamin A (RAE) | 11 µg | 1% | 25 µg | 3% |
| Vitamin C | 0 mg | 0% | 0 mg | 0% |
| Vitamin E | 0.01 mg | <1% | 0.02 mg | <1% |
| Vitamin K | 0.1 µg | <1% | 0.23 µg | <1% |
| Thiamin (B1) | 0.02 mg | 2% | 0.05 mg | 4% |
| Riboflavin (B2) | 0.17 mg | 13% | 0.37 mg | 29% |
| Niacin (B3) | 0.13 mg | 1% | 0.29 mg | 2% |
| Vitamin B6 | 0.07 mg | 4% | 0.15 mg | 9% |
| Folate (approx.) | 12 µg | 3% | 27 µg | 7% |
| Vitamin B12 | 0.63 µg | 26% | 1.4 µg | 59% |
| Phosphorus | 134 mg | 11% | 303 mg | 24% |
| Magnesium | 5 mg | 1% | 11 mg | 3% |
| Zinc | 0.38 mg | 3% | 0.86 mg | 8% |
| Selenium | 9 µg | 16% | 20 µg | 37% |
| Copper | 0.03 mg | 3% | 0.06 mg | 7% |
| Manganese | 0 mg | <1% | 0.01 mg | <1% |
Not reported in this USDA record: Trans fat.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 173417 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.