Dairy & Eggs
Cottage Cheese
Overview
Why eat cottage cheese?
Cottage cheese packs a lot of protein into a small, low-calorie package, with a 4 oz serving giving 12.6 g of protein for about 111 calories. It also delivers useful amounts of selenium, vitamin B12, riboflavin and phosphorus, which makes it an easy addition to breakfasts, snacks and savory bowls.
Good to know: Cottage cheese is fairly salty, with 356 mg of sodium per 4 oz serving, about 15% of the Daily Value, so look for low-sodium versions if you are watching salt.
High-quality protein
A 4 oz serving supplies 12.57 g of protein, 25% of the Daily Value, supporting muscle repair and helping meals feel more filling.
Selenium and B12
Each 4 oz serving covers about 20% of the Daily Value for both selenium and vitamin B12, nutrients tied to antioxidant defenses and nerve and blood cell health.
Bone-supporting minerals
Phosphorus at 14% of the Daily Value per 4 oz, plus some calcium, works with protein to help maintain bone structure over time.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in cottage cheese?
Calories
98kcal
Protein
11g
Carbs
3.4g
Fat
4.3g
Fiber
0g
Sugars
2.7g
Minerals
- Calcium83 mg6%
- Iron0.07 mg0%
- Magnesium8 mg2%
- Phosphorus159 mg13%
- Potassium104 mg2%
- Sodium315 mg14%
- Zinc0.4 mg4%
- Copper0.03 mg3%
- Selenium9.7 µg18%
Vitamins
- Vitamin A37 µg4%
- Vitamin D0.1 µg1%
- Vitamin E0.08 mg1%
- Thiamin (B1)0.03 mg2%
- Riboflavin (B2)0.16 mg13%
- Niacin (B3)0.1 mg1%
- Vitamin B60.05 mg3%
- Folate12 µg3%
- Vitamin B120.43 µg18%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Cheese, cottage, creamed, large or small curd” (SR Legacy, FDC ID 172179).View the USDA record ↗ (opens in a new tab).