Cottage cheese (2% milkfat) nutrition facts
Per 1 cup · 226 g
of a 2,000 cal day
- Protein24g51% of calories
- Carbs11g24% of calories
- Fat5.1g25% of calories
- ✓ Protein-dense
At a glance
One serving of Cottage cheese (2% milkfat) (1 cup, 226 g) has 183 calories, with 24 g of protein, 11 g of carbohydrates and 5.1 g of fat. Most of its energy comes from protein (51% of calories). It is high in protein (47% DV), riboflavin (b2) (44% DV) and Vitamin B12 (44% DV). Keep an eye on sodium, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Riboflavin (B2)44%
- Vitamin B1244%
- Pantothenic acid24%
- Calcium25%
- Phosphorus48%
Good source of
10–19% of the daily value
- Vitamin A17%
- Vitamin B610%
- Zinc10%
Watch
20%+ of the daily value
- Sodium30%
Vitamins & minerals
Amounts for 1 cup (226 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 154 μg | 17% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 18 μg | 5% |
| Vitamin B12 | 1 μg | 44% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 251 mg | 25% |
| Iron | 0.3 mg | 4% |
| Potassium | 283 mg | 6% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 339 mg | 48% |
| Zinc | 1 mg | 10% |
| Copper | 0.1 mg | 8% |
| Manganese | 0 mg | 1% |
| Selenium | 27 μg | 49% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 14 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 71 μg | — |
| Fructose | 0 g | — |
| Galactose | 0.3 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 0.5 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 9 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 3 g | — |
| Retinol | 154 μg | — |
| Serine | 1 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
163 calCottage cheese (1% milkfat)1 cup−20 cal
80 calGood Culture Cottage Cheese½ cup−103 cal
221 calCottage cheese (creamed)1 cup, small curd (not packed)+38 cal
163 cal1% cottage cheese (no sodium added)1 cup−20 cal
90 calDaisy Cottage Cheese, 2% Milkfat, Small Curd, Low Fat½ cup−93 cal
90 calGreat Value Small Curd 1% Milkfat Low Fat Cottage Cheese½ cup−93 cal
Burning 183 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Cottage cheese (2% milkfat)?
One serving of Cottage cheese (2% milkfat) (1 cup) has 183 calories, which works out to 81 calories per 100 g. That is about 9.2% of a 2,000-calorie day.
Is Cottage cheese (2% milkfat) high in protein?
Yes. It has 24 g of protein per serving, and 51% of its calories come from protein (13 g of protein per 100 calories).
Is Cottage cheese (2% milkfat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 24% 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 (2% milkfat)?
696 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cottage cheese (2% milkfat)?
9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
