🥣 dairy
Calories in Cottage cheese (low-fat)
183kcal
Per 1 cup (226g)
Protein
24.9g
Carbs
7.7g
Fat
5.2g
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Low-fat cottage cheese — slow-digesting casein protein.
Excellent before-bed protein. ~25g protein per cup. Salty texture is divisive but mixes well with sweet additions.
Best for
- cutting or high-protein days — 11g protein / 100g at 81 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
- full-fat vs low-fat SKUs — pick the line that matches the carton
How to log it
Prefer weighing cottage cheese (low-fat) after cooking if that is how you eat it, or stick to one convention. 1 cup (~226g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The page numbers are for plain cottage cheese (low-fat). Oil, breading, and restaurant sauces change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Grilled / baked (plain) | ~81 | Matches the page numbers |
| Pan-cooked with oil | ~91–105 | Cooking fat on a lean cut |
| Breaded & fried | ~122–154 | Breading + frying oil |
| Restaurant sauced | ~101–138 | Butter, cream, glaze, or heavy sauce |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (226g) | 183 | 24.9g | 7.7g | 5.2g |
| 1/2 cup (113g) | 92 | 12.4g | 3.8g | 2.6g |
Per 100g: 81 kcal · 11g P · 3.4g C · 2.3g F