Cottage Cheese Nutrition Facts: Calories, Macros & Health Benefits
Summary: Cottage Cheese contains 100 calories, 11.5g protein, 3.2g carbs, and 4.5g fat per one cup (120g). It is a source of sodium, iron, zinc.
Nutrition Facts — one cup (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 100 kcal | 5% |
| Protein | 11.5g | 23% |
| Carbohydrates | 3.2g | 1% |
| Total Fat | 4.5g | 6% |
| Sugar | 3.0g | -- |
| Saturated Fat | 1.8g | 9% |
| Cholesterol | 15.0mg | 5% |
| Sodium | 360.0mg | 16% |
| Potassium | 0.50mg | 0% |
| Calcium | 8.0mg | 1% |
| Iron | 95.0mg | 528% |
| Magnesium | 0.40mg | 0% |
| Zinc | 145.0mg | 1318% |
| Vitamin C | 0.02mg | 0% |
| Vitamin A | 0.17mcg | 0% |
| Vitamin B6 | 0.10mg | 6% |
| Vitamin B12 | 0.05mcg | 2% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.08mg | 1% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Cottage Cheese Good for You?
Cottage Cheese provides 100 calories per one cup (120g) with 11.5g protein, 3.2g carbohydrates, and 4.5g fat. It is a source of sodium (16% dv), iron (528% dv), zinc (1318% dv).
Creamy cottage cheese mixed with fresh dill, used as a savory filling.
Key Health Benefits of Cottage Cheese
- Sodium (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (528% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1318% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11.5g protein per serving to support satiety and muscle maintenance.
How to Track Cottage Cheese Nutrition with Gram
Use Gram to log cottage cheese and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in cottage cheese?
Cottage Cheese contains 100 calories per one cup (120g).
How much protein is in cottage cheese?
Cottage Cheese provides 11.5g of protein per one cup (120g).
How many carbs are in cottage cheese?
Cottage Cheese has 3.2g of carbohydrates per one cup (120g).
Is cottage cheese good for tracking nutrition?
Yes. Cottage Cheese can be logged by calories, macros, and micronutrients in the Gram app.
How should I use cottage cheese in a meal plan?
Use Cottage Cheese as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track cottage cheese and thousands of other foods with the Gram app.