Cheese, cottage, creamed, large or small curd
FDC 172179oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 40 · +5 vs Dairy & eggs medianCreamed cottage cheese scores 40 of 100, Fair, ranking 18th of 60 in Dairy and eggs, above the category's median score of 35. Protein is its defining trait here, at 22% DV, an excellent-tier mark that also makes it the category's protein macro leader.
It's eaten by the spoonful with fruit, blended into dips, or used as a base for a savory or sweet bowl. A 4-ounce (113 g) portion supplies 11.1 g protein per 100 g alongside a modest 4.3 g fat, and no limits are flagged in this listing, making it a straightforward high-protein dairy choice.
See how this score is calculated, build a plate around cheese, cottage, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | 5% |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.7 g | 9% |
| Cholesterol | 17 mg | 6% |
| Sodium | 315 mg | 14% |
| Carbohydrate | 3.4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2.7 g | |
| Protein | 11 g | 22% |
| Potassium | 104 mg | 2% |
| Calcium | 83 mg | 6% |
| Iron | 0.07 mg | 0% |
| Magnesium | 8 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 37 µg | 4% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | 6% |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.9 g | 10% |
| Cholesterol | 19 mg | 6% |
| Sodium | 356 mg | 15% |
| Carbohydrate | 3.8 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 3 g | |
| Protein | 13 g | 25% |
| Potassium | 118 mg | 3% |
| Calcium | 94 mg | 7% |
| Iron | 0.08 mg | 0% |
| Magnesium | 9 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 42 µg | 5% |
| Vitamin E | 0.09 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172179Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Yogurt, Greek, plain, whole milkDensity 40 vs 40Cheese, port de salutDensity 41 vs 40Cheese, gruyereDensity 43 vs 40Original analysis by NutriVerdict
In the kitchen and how to use it
Cottage cheese is a fresh, unripened cheese made from curdled milk, sold as either large or small curd depending on how it's cut, with a mild, slightly tangy flavor and a loose, creamy texture from the added cream dressing. It's eaten straight from the tub with fruit or black pepper, blended smooth into dips, pancake and baked good batters, or lasagna and stuffed shell fillings in place of ricotta, and its mild flavor lets it take on whatever it's paired with. Blending it until smooth also turns it into a thick base for cheesecake fillings or a quick dip for vegetables.
A serving provides 98 calories, 11.1 g protein, and just 2.67 g sugar, with protein reaching 22% of the daily value, a ratio that makes it useful for building a filling breakfast or snack. Sodium is on the higher side at 315 mg per serving because of how the curd is processed and dressed, something to keep in mind alongside other salted foods in a meal. Keep the tub sealed and refrigerated, and use it within about a week of opening, since the moist curds spoil faster than firmer, aged cheeses, and any liquid pooling on top can simply be drained or stirred back in before serving.
Frequently asked questions about cheese, cottage
How many calories are in cottage cheese?
A serving has 98 calories and 11.1 g of protein.
Is cottage cheese a good source of protein?
Yes, it provides 22% of the daily value for protein per serving.
What can cottage cheese be used for besides eating it plain?
It is often blended into dips, pancake batter, or used as a ricotta substitute in lasagna and stuffed shells.