How Much Protein In Cottage?

is cottage cheese healthy


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.

How Much Protein Is In Cottage Cheese?

Cottage Cheese Protein - USDA Nutrient Database

Type of Cottage Cheese1 Cup (8 oz) - Not Packed (Serving Size)1/2 Cup (4 oz) - Not Packed (Serving Size)100g (Serving Size)
2% Lowfat23.62 g11.81 g10.45 g
1% Lowfat28 g14 g12.39 g
Creamed (Large or Small Curd)25.02 g12.57 g11.12 g
1% Lowfat (Reduced Lactose)28.15 g14.01 g12.40 g
1% Lowfat (No Sodium Added)28.02 g14.01 g12.40 g
Nonfat Uncreamed, (Dry, Large or Small Curd)14.99 g11.68 g10.34 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/TypeCaloriesProtein - 1/2 Cup (4 oz) - (Serving Size)
Daisy 2%9013 g
Daisy 4%11013 g
Borden 1%8013 g
Borden Fat Free8013 g
Borden Large Curd11012 g
Borden Small Curd11012 g
Breakstone's 4% Small Curd11011 g
Breakstone's 2% Small Curd9010 g
Breakstone's Fat Free Small Curd8011 g
Knudsen 2% Small Curd9011 g
Dean's 3.25%11011 g
Dean's 2%10013 g
Dean's 1% 9013 g
Dean's Fat Free8014 g
Organic Valley 4% Small Curd11014 g
Organic Valley 2% Small Curd10015 g
Horizon Organic 4% Small Curd12014 g
Horizon Organic 2% Small 10014 g
Cabot 4% 10013 g
Cabot No fat7013 g
Friendship Dairies 1% Small Curd9015 g
Friendship Dairies Nonfat Small Curd8013 g
Kalona Super Natural 2% 8013 g
Kalona Super Natural Whole Milk12012 g
Hood 4% Small Curd12013 g
Hood 1% Small Curd9014 g
Hood Fat Free Small Curd8014 g
Kemps 4% 11012 g
Kemps 2% 9013 g
Kemps 1%9013 g
Kemps Fat Free8013 g
Prairie Farms 4% Small Curd10011 g
Prairie Farms 2% Small Curd9012 g
Prairie Farms Fat Free 8012 g
Shamrock Farms Traditional11013 g
Shamrock Farms Lowfat10013 g
Shamrock Farms Fat Free8013 g
Nancy's Organic Lowfat8014 g
Hiland 4% Large Curd12013 g
Hiland 4% Small Curd12013 g
Hiland 2% Small Curd8013 g
Hiland Fat Free Small Curd8014 g
Darigold 4% Large Curd13014 g
Darigold 4% Small Curd12014 g
Darigold 2% 10014 g
Darigold 0%9015 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.