Published by Saura ·
Cottage cheese nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 92 kcal and 15.8 g protein. Reference food and preparation: plain cottage cheese, 2–5% fat reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of cottage cheese (plain cottage cheese, 2–5% fat reference) supplies about 138 kcal, 23.7 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Cottage cheese: nutrition per 100 g and example portion
Reference preparation: plain cottage cheese, 2–5% fat reference. The exact source name is “Cottage cheese, 2-5% fat” (Fineli food 649). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 92 kcal | 138 kcal |
| Protein | 15.8 g | 23.7 g |
| Available carbohydrate (excludes fiber) | 2.5 g | 3.8 g |
| Fat | 2 g | 3 g |
| Saturated fat | 1.4 g | 2.1 g |
| Fiber | 0 g | 0 g |
How to weigh cottage cheese
Weigh the cottage cheese you serve, including the liquid eaten with the curds. Fat-free, low-fat and creamed products have different labels. The source's 2–5% fat category is a representative entry rather than a promise about a specific tub.
Calculate your own cottage cheese portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 92.1 × 1.5 = 138.15 kcal, displayed as approximately 138 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as plain cottage cheese, 2–5% fat reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Cottage cheese can add protein to a snack or meal, while fruit, bread and nuts supply other components. Sweetened cottage-cheese desserts and flavored pots may contain added ingredients. Choose the actual label when it is available.
Meal ideas using cottage cheese
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Top rye bread with cottage cheese, cucumber and tomatoes.
- Pair cottage cheese with pear and a measured portion of walnuts.
Compare other dairy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Quark | plain quark, less than 0.5% fat | 59 kcal | 9.8 g | 0 g |
| Plain yogurt | plain yogurt, 2.5% fat | 54 kcal | 3 g | 0 g |
| Buttermilk | plain low-fat buttermilk reference | 34 kcal | 3.2 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Quark nutrition: calories, protein and portion sizesQuark (under 0.5% fat): about 59 kcal and 9.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Plain yogurt nutrition: calories, protein and portion sizesPlain yogurt (2.5% fat): about 54 kcal and 3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Buttermilk nutrition: calories, protein and portion sizesButtermilk (Finnish sour milk): about 34 kcal and 3.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to read a nutrition label without mixing up serving sizesCompare per-serving and per-100 g labels, calculate the amount you eat, and understand why US total carbohydrate differs from Fineli available carbohydrate.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Frequently asked questions
How many calories are in 150 g of cottage cheese?
This plain cottage cheese, 2–5% fat reference reference supplies about 138 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of cottage cheese matter?
Cottage cheese can add protein to a snack or meal, while fruit, bread and nuts supply other components. Sweetened cottage-cheese desserts and flavored pots may contain added ingredients. Choose the actual label when it is available.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 649: Cottage cheese, 2-5% fat
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 622: Quark, <0.5% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 33162: Yoghurt, plain, 2.5% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 613: Sour milk, butter milk
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.