Cottage cheese is a dairy food that works in snacks, meals, and recipes. Its nutrition depends on the product and portion size. Use the Nutrition Facts label to check the protein, calories, fat, sodium, and other nutrients in the serving you plan to eat.
How Much Protein Is in Cottage Cheese
Protein amounts vary among cottage cheese products. Check the grams of protein and serving size together so you know how much the listed portion provides.
How to Read Cottage Cheese Nutrition Facts
Start with the serving size and its weight. The nutrient amounts on the label are usually for that serving. If you are comparing products, use the same portion size before comparing their protein or other nutrient amounts.
The label also lists calories, total fat, saturated fat, sodium, carbohydrates, sugars, and certain vitamins and minerals. Use the amounts on the specific product rather than assuming every variety has the same nutrition profile.
Cottage Cheese in Everyday Meals
Looking for cooking ideas? Explore five ways to use cottage cheese in meals for smoothies, dips, lasagna, and toast.
Cottage cheese is an affordable and delicious source of protein with so much versatility. In fact, Maria Breen, MS, RD, CSSD, LD, sports dietitian for the UGA Bulldogs, shared that “Cottage cheese is one of my go-to food recommendations for athletes who need to add more protein into their day to day fueling. At 14 grams of protein per half cup serving, cottage cheese is a rich source of high-quality protein, and it is so easy to incorporate into any meal. A few crowd favorites with my athletes are cottage cheesy stuffed shells, avocado/tomato/cottage cheese topped toast, and the classic cottage cheese mixed with pineapple.”
In addition to Maria’s ideas, try some of our favorite ways to enjoy cottage cheese:
Use instead of yogurt in a breakfast parfait with fruit and granola
Top crackers with it and cucumber slices for an afternoon snack
Replace ricotta with cottage cheese in your favorite pasta dish
Use as a sandwich spread
Swap out for mayo in dips, like this Roasted Garlic and White Bean Dip recipe
Top a warm baked potato with cottage cheese for a gooey, cheesy take on the classic
Cottage cheese, once relegated to the breakfast table for people who were on diets, is now enjoying the spotlight because of its impressive nutrition profile. Share your favorite way to enjoy it at @TheDairyRD.
Common Questions About Cottage Cheese
Does every cottage cheese product contain the same protein amount?
No. Check the serving size and protein amount on the individual label.
How many calories are in cottage cheese?
Use the label for your product and portion size. A single calorie figure should not be applied to all cottage cheese varieties.
Should I compare cottage cheese and Greek yogurt by the container?
Container sizes can differ. Compare the same weight or portion and check each label.
-Lanier Dabruzzi, MS, RD, LD
