Calories in Cottage Cheese
Nutrition Data & Information
Carbs, Fat Content
Written by Sky Taylor, Diet Bites
A Cottage of Cheese
You're either a fan of this creamy food - or you simply don't like it at all. And even if you're the most faithful fan in the world, you may only like one type of curd (small or large).
And you may prefer this food favorite with more fat contained therein than not.
Unfortunately, most brands of reduced fat cottage cheese can be gagging. They tend to be on the dry side - much like a rice or popcorn cake.
Sure - fat will add just a few more kcals, but if we really do not enjoy our foods, then why eat them?
And if we have purchased a gagging low calorie carton of cottage cheese for our weight loss plan - and we don't want to waste money by tossing it out, it goes really well in place of cream cheese (yes, the full blown kind) in cheesecake recipes.
It's one way of having your cheesecake and eating it too. Seriously, it does knock down the caloric values quite nicely - and generally, you may not be able to tell that Mister Fatty Cream Cheese has gone AWOL.
Large or Small Curd?
One cup of large curd cottage cheese contains about 126 kcals while the small curd contains about 135 - so this is a very minimal difference in energy values.
What we like about this delicious food involves the calcium content. One cup of small curd contains over 230 milligrams!
In addition, there are several other impressive nutrition notes; just look at our nutrition chart below and you'll see that there are about 30 grams of protein contained in eight ounces. That is a considerable amount; and let's not forget about those impressive potassium milligrams - climbing towards the 200 mark.
There are also notes of the following vitamins: A, B-12, B6, E and K. There isn't any Vitamin C contained therein, but if you add a serving of pineapple to your cottage cheese - you'll have a lot of C in that serving.
Speaking of which - what is a typical serving size?
When the caloric values are low in certain brands - then we'd recommend a cup.
When they are pricey - such as 130 kcals per 1/2 cup serving - then we recommend sticking to the 1/2 cup. You'll be getting those significant protein grams and by stopping at the half-cup marker, you'll be able to add other foods from the other Food Groups.
Calories, Nutrition in Cottage Cheese
|
Energy, Vitamins, Minerals |
Unit Measures | 4 ounces | 1 cup of large curd | 1 cup of small curd |
|
Alanine |
g
|
0.732
|
1.361
|
1.458
|
|
Arginine |
g
|
0.644
|
1.197
|
1.282
|
|
Ash |
g
|
1.54
|
2.86
|
3.06
|
|
Aspartic acid |
g
|
0.956
|
1.777
|
1.903
|
|
Caffeine |
mg
|
0
|
0
|
0
|
|
Calcium, Ca |
mg
|
68
|
126
|
135
|
|
Calories |
kcal
|
116
|
216
|
232
|
|
Carbohydrate |
g
|
3.03
|
5.63
|
6.03
|
|
Carotene, alpha |
mcg
|
0
|
0
|
0
|
|
Carotene, beta |
mcg
|
14
|
25
|
27
|
|
Cholesterol |
mg
|
17
|
32
|
34
|
|
Copper, Cu |
mg
|
0.032
|
0.059
|
0.063
|
|
Cystine |
g
|
0.131
|
0.244
|
0.261
|
|
Monounsaturated Fat |
g
|
1.452
|
2.698
|
2.891
|
|
Polyunsaturated Fat |
g
|
0.157
|
0.292
|
0.313
|
|
Saturated Fat |
g
|
3.224
|
5.991
|
6.419
|
|
Fiber, total dietary |
g
|
0.0
|
0.0
|
0.0
|
|
Folate, DFE |
mcg_DFE
|
14
|
25
|
27
|
|
Folate, food |
mcg
|
14
|
25
|
27
|
|
Folate, total |
mcg
|
14
|
25
|
27
|
|
Folic acid |
mcg
|
0
|
0
|
0
|
|
Glutamic acid |
g
|
3.058
|
5.683
|
6.088
|
|
Glycine |
g
|
0.307
|
0.571
|
0.612
|
|
Histidine |
g
|
0.469
|
0.871
|
0.934
|
|
Iron, Fe |
mg
|
0.16
|
0.29
|
0.32
|
|
Isoleucine |
g
|
0.829
|
1.541
|
1.651
|
|
Leucine |
g
|
1.451
|
2.696
|
2.889
|
|
Lysine |
g
|
1.141
|
2.121
|
2.272
|
|
Magnesium, Mg |
mg
|
6
|
10
|
11
|
|
Manganese, Mn |
mg
|
0.003
|
0.006
|
0.007
|
|
Methionine |
g
|
0.425
|
0.790
|
0.846
|
|
Niacin |
mg
|
0.142
|
0.265
|
0.284
|
|
Pantothenic acid |
mg
|
0.241
|
0.447
|
0.479
|
|
Phenylalanine |
g
|
0.760
|
1.413
|
1.514
|
|
Phosphorus, P |
mg
|
149
|
277
|
297
|
|
Potassium, K |
mg
|
95
|
176
|
189
|
|
Proline |
g
|
1.635
|
3.039
|
3.256
|
|
Protein |
g
|
14.11
|
26.23
|
28.10
|
|
Retinol |
mcg
|
49
|
90
|
97
|
|
Riboflavin |
mg
|
0.184
|
0.342
|
0.367
|
|
Selenium, Se |
mcg
|
10.2
|
18.9
|
20.2
|
|
Serine |
g
|
0.792
|
1.472
|
1.577
|
|
Sodium, Na |
mg
|
458
|
850
|
911
|
|
Sugars, total |
g
|
0.33
|
0.61
|
0.65
|
|
Thiamin |
mg
|
0.024
|
0.044
|
0.047
|
|
Threonine |
g
|
0.626
|
1.163
|
1.247
|
|
Total Fat |
g
|
5.10
|
9.47
|
10.15
|
|
Tryptophan |
g
|
0.157
|
0.292
|
0.313
|
|
Tyrosine |
g
|
0.753
|
1.399
|
1.498
|
|
Valine |
g
|
0.873
|
1.623
|
1.739
|
|
Vitamin A, IU |
IU
|
184
|
342
|
367
|
|
Vitamin A, RAE |
mcg_RAE
|
50
|
92
|
99
|
|
Vitamin B-12 |
mcg
|
0.70
|
1.30
|
1.40
|
|
Vitamin B-12, added |
mcg
|
0.00
|
0.00
|
0.00
|
|
Vitamin B-6 |
mg
|
0.076
|
0.141
|
0.151
|
|
Vitamin C |
mg
|
0.0
|
0.0
|
0.0
|
|
Vitamin E (alpha-tocopherol) |
mg
|
0.05
|
0.08
|
0.09
|
|
Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
|
Vitamin K (phylloquinone) |
mcg
|
0.5
|
0.8
|
0.9
|
|
Water |
g
|
89.22
|
165.82
|
177.66
|
|
Zinc, Zn |
mg
|
0.42
|
0.78
|
0.83
|
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