Calories in Cottage Cheese: Per Cup, By Fat
One cup (226g) of 2% milkfat cottage cheese contains approximately 206 calories, 25g of protein, 8g of carbohydrates, and 5g of fat, according to USDA FoodData Central (FDC ID 173417).
Cottage cheese is one of the highest-protein foods per calorie in the dairy aisle, which is why it shows up in weight-loss meal plans and sports-nutrition guides alike. Below we break down the calories and macros by fat level so you can pick the right variety for your goals.
Calories and Macros by Fat Level (1 Cup / 226g)
| Variety | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nonfat (0%) | 163 cal | 28g | 9g | 0g |
| Low-fat (1%) | 163 cal | 28g | 6g | 2g |
| Reduced-fat (2%) | 206 cal | 25g | 8g | 5g |
| Whole-milk (4%) | 222 cal | 25g | 8g | 10g |
| Small-curd, 4% (dry) | 116 cal | 14g | 3g | 5g |
Source: USDA FoodData Central, 2024 release. All values rounded to the nearest gram.
Macro Profile
Cottage cheese is predominantly a protein food regardless of fat level. Even the full-fat variety sits at a protein-to-calorie ratio that rivals chicken breast on a per-calorie basis. The carbohydrate content is low (6-9g per cup) and mostly lactose, and the fat ranges from negligible to moderate depending on the variety you choose.
Sodium is one number worth tracking: a 1-cup serving of most commercial brands delivers 400-700mg of sodium, which adds up quickly if cottage cheese is a diet staple. Check the specific brand label for an accurate figure.
For a complete picture of how cottage cheese fits your daily intake, run your numbers through the macro calculator to set protein, carb, and fat targets before building your meal plan.
Does It Fit Your Goals?
Weight loss. The nonfat and 1% varieties offer the best calorie-to-protein ratio in the entire dairy category. At 163 calories and 28g of protein per cup, they make hitting a calorie deficit easier without sacrificing muscle-sparing protein. The high protein content also slows gastric emptying, keeping you fuller longer.
Blood sugar management. With only 6-9g of net carbs per cup and a glycemic index well under 40, cottage cheese has minimal impact on postprandial glucose. The protein-and-fat combination further blunts any insulin response. People managing prediabetes or type 2 diabetes consistently rank it among their safest high-volume foods. If you track net carbs, the net carbs calculator can factor in fibre when building your meal.
Muscle building. Cottage cheese contains casein, a slow-digesting dairy protein. Many athletes eat it before bed because casein releases amino acids over several hours, providing a longer anabolic window compared with whey. The 25-28g of protein per cup makes each serving a meaningful contribution toward daily protein targets.
Practical Serving Notes
- Half-cup (113g): roughly 103 cal, 12-14g protein — a common snack size
- Quarter-cup (56g): roughly 52 cal — works as a topping or mix-in
- Stir in berries, cucumber, or black pepper to vary texture without meaningfully changing macros
Photograph your bowl before you eat to log the calories in seconds with CalEye — no measuring cups required.
Frequently asked questions
- How many calories are in one cup of cottage cheese?
- A 1-cup serving (226g) of 2% milkfat cottage cheese contains about 206 calories, per USDA FoodData Central. The exact count shifts with fat level: nonfat runs around 163 cal and whole-milk around 222 cal per cup.
- Is cottage cheese good for weight loss?
- Yes. Cottage cheese delivers 25-28g of protein per cup with relatively few calories, which supports satiety and muscle retention during a calorie deficit. Pair it with the CalEye macro calculator to confirm it fits your daily targets.
- Does cottage cheese raise blood sugar?
- Cottage cheese has a low glycemic index (roughly 10-30 depending on the source) because it is very low in carbohydrates — about 8g per cup — mostly lactose. It causes a minimal blood-sugar response for most people, including those managing prediabetes or type 2 diabetes.