Cottage cheese is a fresh, soft, unripened curd cheese made from skimmed or semi-skimmed cow's milk. It has a lumpy curd texture, very mild flavour, and is notable for its high protein and low fat content (~12g protein, ~4g fat per 100g), making it one of the most protein-dense low-calorie dairy foods available. It provides calcium, riboflavin, vitamin B12, phosphorus, and selenium. Its high water content (~79%) gives it a very low calorie density.
Cottage cheese works as a high-protein breakfast with fruit, a topping for jacket potatoes, a filling for wraps, or blended smooth as a lower-calorie ricotta substitute. Drain excess liquid if needed for baked dishes. Pairs well with pineapple, berries, tomatoes, and cucumber.
Where Cheese, cottage Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Chloride | 390 mg | 49% | |
| Phosphorus | 160 mg | 23% | |
| Potassium | 89.0 mg | 4% | |
| Calcium | 73.0 mg | 9% | |
| Vitamin A (RE) | 44.0 µg | 6% | |
| Folate | 27.0 µg | 14% | |
| Choline | 18.4 mg | — | |
| Magnesium | 9.00 mg | 2% | |
| Selenium | 5.00 µg | 9% | |
| Vitamin B12 | 0.700 µg | 64% | |
| Zinc | 0.570 mg | 6% | |
| Vitamin K | 0.400 µg | 0% | |
| Pantothenic Acid (B5) | 0.280 mg | 5% | |
| Riboflavin (B2) | 0.190 mg | 14% | |
| Niacin (B3) | 0.150 mg | 1% | |
| Iron | 0.100 mg | 1% | |
| Vitamin E (alpha-TE) | 0.080 mg | 1% | |
| Vitamin B6 | 0.070 mg | 5% | |
| Vitamin D | 0.030 µg | 0% | |
| Thiamin (B1) | 0.020 mg | 2% | |
| Copper | 0.020 mg | 2% | |
| Manganese | 0.003 mg | 0% | |
| Iodine | 17.0 µg | 11% | |
| Monounsaturated fat | 1.03 g | — | |
| Glutamic acid | 2.71 g | — | |
| Proline | 1.31 g | — | |
| Leucine | 1.23 g | — | |
| Lysine | 0.970 g | — | |
| Valine | 0.844 g | — | |
| Aspartic acid | 0.838 g | — | |
| Isoleucine | 0.748 g | — | |
| Serine | 0.671 g | — | |
| Tyrosine | 0.622 g | — | |
| Phenylalanine | 0.622 g | — | |
| Threonine | 0.511 g | — | |
| Arginine | 0.421 g | — | |
| Alanine | 0.353 g | — | |
| Histidine | 0.350 g | — | |
| Methionine | 0.316 g | — | |
| Glycine | 0.234 g | — | |
| Tryptophan | 0.155 g | — | |
| Cysteine | 0.073 g | — | |
| Omega-6 (Linoleic acid) | 0.110 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.100 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →