Low-fat cottage cheese sits around 98 calories per 100g with 11g of protein. It's having a moment in fitness circles because it's high in casein, a slow-digesting protein that's especially useful before sleep or during long gaps between meals.
Calories scale with portion. Here's how a typical cottage cheese serving translates in your tracker:
Protein-dense — 11.2 g of protein per 100 kcal makes cottage cheese an efficient choice for hitting a protein target while managing calories.
How cottage cheese stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at cottage cheese and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreCottage Cheese has approximately 98 calories per 100g (low-fat 2%). A typical serving — 1 cup (226g) — comes in at 222 calories.
11g of protein per 100g (low-fat 2%). That puts cottage cheese at roughly 11.2g of protein per 100 calories — a useful lens when comparing to other dairy sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Cottage Cheese is naturally low-calorie at 98 kcal per 100g (low-fat 2%), so it's easy to fit into a deficit.