Does Cottage Cheese Have Protein?
Cottage cheese does have protein and a considerable amount per serving. The protein in cottage cheese will vary based on serving and brand, but overall, it is a good source of protein. Don’t take my word for it. Let’s take a look at the cottage cheese protein content for some major brands.
Protein In Cottage Cheese – Brand Comparison
Before we look at the protein of a selection of major brands, we have provided cottage cheese protein data from the United States Department of Agriculture (USDA) nutrient database. This provides a macro idea of the protein content of cottage cheese. You will find that the data shows well over 10 grams of protein for a 1/2 cup of cottage cheese and obviously double that for 1 cup.
Cottage Cheese Protein - USDA Nutrient Database
| Type of Cottage Cheese | 1 Cup (8 oz) - Not Packed (Serving Size) | 1/2 Cup (4 oz) - Not Packed (Serving Size) | 100g (Serving Size) |
|---|---|---|---|
| 2% Lowfat | 23.62 g | 11.81 g | 10.45 g |
| 1% Lowfat | 28 g | 14 g | 12.39 g |
| Creamed (Large or Small Curd) | 25.02 g | 12.57 g | 11.12 g |
| 1% Lowfat (Reduced Lactose) | 28.15 g | 14.01 g | 12.40 g |
| 1% Lowfat (No Sodium Added) | 28.02 g | 14.01 g | 12.40 g |
| Nonfat Uncreamed, (Dry, Large or Small Curd) | 14.99 g | 11.68 g | 10.34 g |
The table below shows the calories and protein for some popular cottage cheese brands. The serving size is 1/2 cup with various milkfat content (i.e 2%, 4%, fat-free etc.) provided where available.
Cottage Cheese Protein - Brand Comparison
| Cottage Cheese Brand/Type | Calories | Protein - 1/2 Cup (4 oz) - (Serving Size) |
|---|---|---|
| Daisy 2% | 90 | 13 g |
| Daisy 4% | 110 | 13 g |
| Borden 1% | 80 | 13 g |
| Borden Fat Free | 80 | 13 g |
| Borden Large Curd | 110 | 12 g |
| Borden Small Curd | 110 | 12 g |
| Breakstone's 4% Small Curd | 110 | 11 g |
| Breakstone's 2% Small Curd | 90 | 10 g |
| Breakstone's Fat Free Small Curd | 80 | 11 g |
| Knudsen 2% Small Curd | 90 | 11 g |
| Dean's 3.25% | 110 | 11 g |
| Dean's 2% | 100 | 13 g |
| Dean's 1% | 90 | 13 g |
| Dean's Fat Free | 80 | 14 g |
| Organic Valley 4% Small Curd | 110 | 14 g |
| Organic Valley 2% Small Curd | 100 | 15 g |
| Horizon Organic 4% Small Curd | 120 | 14 g |
| Horizon Organic 2% Small | 100 | 14 g |
| Cabot 4% | 100 | 13 g |
| Cabot No fat | 70 | 13 g |
| Friendship Dairies 1% Small Curd | 90 | 15 g |
| Friendship Dairies Nonfat Small Curd | 80 | 13 g |
| Kalona Super Natural 2% | 80 | 13 g |
| Kalona Super Natural Whole Milk | 120 | 12 g |
| Hood 4% Small Curd | 120 | 13 g |
| Hood 1% Small Curd | 90 | 14 g |
| Hood Fat Free Small Curd | 80 | 14 g |
| Kemps 4% | 110 | 12 g |
| Kemps 2% | 90 | 13 g |
| Kemps 1% | 90 | 13 g |
| Kemps Fat Free | 80 | 13 g |
| Prairie Farms 4% Small Curd | 100 | 11 g |
| Prairie Farms 2% Small Curd | 90 | 12 g |
| Prairie Farms Fat Free | 80 | 12 g |
| Shamrock Farms Traditional | 110 | 13 g |
| Shamrock Farms Lowfat | 100 | 13 g |
| Shamrock Farms Fat Free | 80 | 13 g |
| Nancy's Organic Lowfat | 80 | 14 g |
| Hiland 4% Large Curd | 120 | 13 g |
| Hiland 4% Small Curd | 120 | 13 g |
| Hiland 2% Small Curd | 80 | 13 g |
| Hiland Fat Free Small Curd | 80 | 14 g |
| Darigold 4% Large Curd | 130 | 14 g |
| Darigold 4% Small Curd | 120 | 14 g |
| Darigold 2% | 100 | 14 g |
| Darigold 0% | 90 | 15 g |
The list of products above clearly does not cover all brands/products, but it does provide a decent sample of the protein in cottage. The average protein per 1/2 cup is approximately 12 to 13 grams based on the above data. WebMD lists the recommend protein per day as follows based on age and gender:
–Babies need about 10 grams a day.
–School-age kids need 19-34 grams a day.
–Teenage boys need up to 52 grams a day.
–Teenage girls need 46 grams a day.
–Adult men need about 56 grams a day.
–Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)
Basically, adults can reach about half of their protein need simply by eating a cup of cottage cheese. Additionally, it is relatively low in calories making it an excellent source for a snack, meal side or added in a recipe.
