Cottage cheese (1% milkfat) nutrition facts
Per 1 cup · 226 g
of a 2,000 cal day
- Protein28g71% of calories
- Carbs6.1g16% of calories
- Fat2.3g13% of calories
- ✓ Protein-dense
- ✓ Low fat
At a glance
One serving of Cottage cheese (1% milkfat) (1 cup, 226 g) has 163 calories, with 28 g of protein, 6.1 g of carbohydrates and 2.3 g of fat. Most of its energy comes from protein (71% of calories). It is high in protein (56% DV), riboflavin (b2) (29% DV) and Vitamin B12 (59% DV). Keep an eye on sodium, which provides 40% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Riboflavin (B2)29%
- Vitamin B1259%
- Phosphorus43%
- Selenium37%
Good source of
10–19% of the daily value
- Vitamin B612%
- Pantothenic acid10%
- Calcium14%
Watch
20%+ of the daily value
- Sodium40%
Vitamins & minerals
Amounts for 1 cup (226 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 25 μg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 1 μg | 59% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 138 mg | 14% |
| Iron | 0.3 mg | 4% |
| Potassium | 194 mg | 4% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 303 mg | 43% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 7% |
| Manganese | 0 mg | 0% |
| Selenium | 20 μg | 37% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 7 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 71 μg | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 3 g | — |
| Retinol | 25 μg | — |
| Serine | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 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
80 calGood Culture Cottage Cheese½ cup−83 cal
221 calCottage cheese (creamed)1 cup, small curd (not packed)+58 cal
183 calCottage cheese (2% milkfat)1 cup+20 cal
163 cal1% cottage cheese (no sodium added)1 cupsame cal
90 calDaisy Cottage Cheese, 2% Milkfat, Small Curd, Low Fat½ cup−73 cal
90 calGreat Value Small Curd 1% Milkfat Low Fat Cottage Cheese½ cup−73 cal
Burning 163 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Cottage cheese (1% milkfat)?
One serving of Cottage cheese (1% milkfat) (1 cup) has 163 calories, which works out to 72 calories per 100 g. That is about 8.1% of a 2,000-calorie day.
Is Cottage cheese (1% milkfat) high in protein?
Yes. It has 28 g of protein per serving, and 71% of its calories come from protein (17 g of protein per 100 calories).
Is Cottage cheese (1% milkfat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 16% 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 (1% milkfat)?
918 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cottage cheese (1% milkfat)?
6.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
