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.