Cottage cheese macros: calories, protein, fat, carbs
USDA macros — Cottage cheese, full-fat
Numbers come from the same database the tool uses, so the blog and the Solver never disagree.
| Per | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 100 g | 98 | 11.1 g | 4.3 g | 3.4 g |
| ½ cup (113 g) | 111 | 12.5 g | 4.9 g | 3.8 g |
| 1 cup (226 g) | 221 | 25.1 g | 9.7 g | 7.6 g |
| Single-serve cup (5.3 oz) (150 g) | 147 | 16.7 g | 6.5 g | 5.1 g |
Cottage cheese is the lazy person's protein shake. Open the tub, add a fork, done. For serious macro trackers, it's one of the highest-protein, lowest-prep options in the fridge — and unlike most high-protein foods, it doesn't need cooking.
Why cottage cheese earns its place
Full-fat cottage cheese is roughly 75% water, but what's left is heavy on protein and light on carbs. The casein protein digests slowly, which makes it useful late in the day when you want one more protein hit before bed without sitting down to a full meal.
Texture is the only thing people argue about. Small-curd reads creamier; large-curd reads chunkier. The macros are identical.
Where cottage cheese fits in a macro budget
- Hitting a protein minimum on a calorie cut. Cottage cheese gives you a lot of protein for the calories spent.
- Bedtime protein. Slow digestion makes a half cup before sleep a low-effort way to close out the day.
- Bulking up something otherwise low-protein. Stir half a cup into pasta sauce, scrambled eggs, or a baked potato. The texture mostly disappears, the protein doesn't.
What to pair it with
Sweet: berries, a drizzle of honey, a small banana. Savory: a tomato, cracked pepper, a soft-boiled egg. The protein density means even a small serving moves the needle on your daily total.