Cottage cheese (nonfat, uncreamed, dry curd) nutrition facts
Per 1 cup · 145 g
of a 2,000 cal day
- Protein15g59% of calories
- Carbs9.7g38% of calories
- Fat0.4g4% of calories
- ✓ Protein-dense
- ✓ Fat free
- ✓ Low saturated fat
At a glance
One serving of Cottage cheese (nonfat, uncreamed, dry curd) (1 cup, 145 g) has 104 calories, with 15 g of protein, 9.7 g of carbohydrates and 0.4 g of fat. Most of its energy comes from protein (59% of calories). It is high in protein (30% DV), riboflavin (b2) (25% DV) and Vitamin B12 (28% DV). Keep an eye on sodium, which provides 23% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Riboflavin (B2)25%
- Vitamin B1228%
- Phosphorus39%
- Selenium25%
Good source of
10–19% of the daily value
- Pantothenic acid13%
- Calcium12%
Watch
20%+ of the daily value
- Sodium23%
Vitamins & minerals
Amounts for 1 cup (145 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 13 μg | 3% |
| Vitamin B12 | 1 μg | 28% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 125 mg | 12% |
| Iron | 0.2 mg | 3% |
| Potassium | 199 mg | 4% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 276 mg | 39% |
| Zinc | 1 mg | 6% |
| Copper | 0 mg | 5% |
| Manganese | 0 mg | 1% |
| Selenium | 14 μg | 25% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 46 μg | — |
| Fructose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Lactose | 2 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 2 g | — |
| Retinol | 3 μg | — |
| Serine | 1 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Cream cheese (low fat)201
- Ricotta cheese (part-skim milk)138
- Good Culture Cottage Cheese73
- Quark72
- Cottage cheese (nonfat, uncreamed, dry curd)72
- Cottage cheese (1% milkfat)72
- 1% cottage cheese (no sodium added)72
Burning 104 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 20minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Cottage cheese (nonfat, uncreamed, dry curd)?
One serving of Cottage cheese (nonfat, uncreamed, dry curd) (1 cup) has 104 calories, which works out to 72 calories per 100 g. That is about 5.2% of a 2,000-calorie day.
Is Cottage cheese (nonfat, uncreamed, dry curd) high in protein?
Yes. It has 15 g of protein per serving, and 59% of its calories come from protein (14 g of protein per 100 calories).
Is Cottage cheese (nonfat, uncreamed, dry curd) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cottage cheese (nonfat, uncreamed, dry curd)?
539 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cottage cheese (nonfat, uncreamed, dry curd)?
2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
