How many calories are in a standard 1/2 cup (113g) of cottage cheese (2%)?

A standard 1/2 cup (113g) (113g) of cottage cheese (2%) contains 111 calories, with 12.4g protein, 5.3g carbs, and 2.9g fat according to USDA FoodData Central (FDC ID: 173417).

Is cottage cheese (2%) good for a weight loss calorie deficit?

Slow-digesting curd cheese high in micellar casein protein, calcium, and vitamin B12. Perfect bedtime snack. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

dairyUSDA FDC ID: 173417(Bos taurus)

Cottage Cheese (2%) Calories & Nutrition Facts

Q: What is the calorie density of cottage cheese (2%) per 100g?

Per 100 grams, cottage cheese (2%) provides 98 kcal, 11g protein, 4.7g carbohydrates, and 0g dietary fiber.

Quick Answer: A standard 1/2 cup (113g) of cottage cheese (2%) contains 111 calories. Per 100 grams, cottage cheese (2%) provides 98 kcal, 11g protein, 4.7g carbohydrates, and 2.6g fat based on verified USDA FoodData Central records.

Slow-digesting curd cheese high in micellar casein protein, calcium, and vitamin B12. Perfect bedtime snack. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

98kcal

per 100 grams (100g)

Protein

11g

45% of energy

Carbohydrates

4.7g

19% of energy

Total Fat

2.6g

24% of energy

Serving: 100 grams (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories98 kcal

Total Fat2.6 g

Saturated Fat1.6 g

Cholesterol12 mg

Sodium364 mg

Total Carbohydrate4.7 g

Dietary Fiber0 g

Total Sugars4 g

Protein11 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Fresh Cold	98 kcal	11g	4.7g	2.6g	Standard consumption
Nonfat (0% milkfat)	72 kcal	12.4g	4.2g	0.3g	Cuts fat to near-zero

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Cottage Cheese (2%) vs Greek Yogurt

View Greek Yogurt →

Cottage cheese provides slow-release casein protein, while Greek yogurt contains slightly fewer calories and live probiotics.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 173417)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related dairy Foods

Egg143 kcal / 100g Greek Yogurt (0%)59 kcal / 100g Cheddar Cheese403 kcal / 100g

Calculate Daily Targets

Calorie Calculator →Calculate daily energy requirements using Mifflin-St Jeor and Katch-McArdle equations. Evidence-backed targets for fat loss, muscle gain, and maintenance.Protein Calculator →Calculate your daily protein targets based on ISSN sports nutrition guidelines for muscle growth, tissue repair, and appetite control in a deficit.