Protein by serving size
100g
17g
150g
26g
200g
34g
250g
43g
133 calories per 100g · 12.8g protein per 100 calories
Figures are per 100g as sold (plain). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Source: FSANZ AFCD Release 3.0 — Cheese, cottage, F002435
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Cottage cheese is one of the better protein-to-calorie ratios in dairy — 17g of protein for 133 calories per 100g — which is part of why it's a common choice for people tracking protein closely.
Why the number varies
Protein content stays fairly consistent between full-fat, reduced-fat and low-fat cottage cheese — as with Greek yoghurt, removing fat mostly affects calories rather than protein. The bigger variable is brand: curd size, added cream, and moisture content differ enough between brands that checking the label is worth it if precision matters to you.
Ways to use it
- Eat straight with fruit for a quick high-protein snack
- Blend into smoothies for a thicker texture and a protein boost
- Use as a base for a high-protein dip mixed with herbs
Related
From the HitProtein blog
FAQs
How much protein is in a 250g tub of cottage cheese?
About 43g, based on 17g of protein per 100g.
Is low-fat cottage cheese lower in protein?
Not meaningfully — protein content stays similar across full-fat and low-fat versions. The fat content mainly changes the calorie count.
How much protein is in 100g of cottage cheese?
About 17g of protein per 100g as sold (plain).
How much protein is in 150g of cottage cheese?
About 26g of protein, based on 17g per 100g.
How many calories are in cottage cheese?
About 133 calories per 100g, which works out to 12.8g of protein per 100 calories.
How does cottage cheese compare with other dairy & eggs foods?
Of the 10 dairy & eggs foods on this site, cottage cheese ranks number 6 for protein per 100g, comparing each food in the form its page shows. See the full table on our high protein foods page.
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