Calories and nutrition facts
Cottage cheese
100 g of cottage cheese has 109 calories, 13 g protein, 3.6 g carbs and 4.3 g fat. 1 serving (100 g) has 109 calories.
- Carbs 14 %
- Protein 50 %
- Fat 36 %
109
3.6 g
13 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 serving (100 g) |
|---|---|---|
| Energy | 109 kcal 456 kJ | 109 kcal 456 kJ |
| Fat | 4.3 g | 4.3 g |
| of which saturated | 2.2 g | 2.2 g |
| Carbohydrates | 3.6 g | 3.6 g |
| of which sugars | 3.6 g | 3.6 g |
| Fibre | 0 g | 0 g |
| Protein | 13 g | 13 g |
| Salt | 0.57 g | 0.57 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 23 µg | 2.9 % |
| Vitamin B1 (thiamin) | 0.03 mg | 2.7 % |
| Vitamin B2 (riboflavin) | 0.25 mg | 18 % |
| Niacin (B3) | 3.2 mg | 20 % |
| Vitamin B6 | 0.06 mg | 4.3 % |
| Folate | 15 µg | 7.5 % |
| Vitamin B12 | 2 µg | 80 % |
| Vitamin C | 4.2 mg | 5.3 % |
| Vitamin D | 0.09 µg | 1.8 % |
| Vitamin E | 0.07 mg | 0.6 % |
| Vitamin K | 34 µg | 45 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 95 mg | 12 % |
| Iron | 0.3 mg | 2.1 % |
| Magnesium | 8 mg | 2.1 % |
| Zinc | 0.5 mg | 5 % |
| Potassium | 88 mg | 4.4 % |
| Phosphorus | 150 mg | 21 % |
| Iodine | 15 µg | 10 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B2 (riboflavin), Niacin (B3), Vitamin B12, Vitamin K, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Cheese, per 100 g.
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Questions
How many calories are in 1 serving (100 g) of cottage cheese?
1 serving (100 g) of cottage cheese has 109 calories, with 13 g protein, 3.6 g carbs and 4.3 g fat.
How much protein is in cottage cheese?
Cottage cheese has 13 g protein per 100 g. That is 49% of its calories.
How many carbs are in cottage cheese?
Cottage cheese has 3.6 g carbs per 100 g, including 3.6 g sugars and 0 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code M711300. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.