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Cottage cheese is a soft, fresh cheese made from curds of skim milk mixed with a creamy dressing, and it packs about 12 to 14 grams of protein into a 4-ounce serving, roughly half a cup, for 80 to 110 calories, according to USDA data. Its main drawback is sodium: most regular cottage cheese supplies 15% to 20% of the Daily Value for sodium per serving, which FDA’s own labeling guide counts as high at the top of that range. Below are the USDA cottage cheese nutrition numbers by fat level, why it is so salty, how much lactose it has, what the FDA standard says, and how it compares with Greek yogurt.
Peptide Labs does not sell cottage cheese or dairy foods. This article is general nutrition information, not medical advice.
Key Takeaways
- A 4-ounce serving of cottage cheese has about 12 to 14 grams of protein and 80 to 110 calories in USDA data.
- Regular versions carry about 350 to 460 milligrams of sodium per 4 ounces; no-salt-added versions can be under 20.
- FDA's standard requires cottage cheese to have at least 4% milkfat; lower-fat versions are labeled as such.
- Cottage cheese has about 2 to 4 grams of lactose per serving, far less than a cup of milk.
- Live cultures are optional; check the label rather than assuming.
Cottage cheese nutrition by fat level
The table uses USDA FoodData Central SR Legacy entries converted to a 113-gram (4-ounce) serving. USDA lists a cup of cottage cheese at 210 to 226 grams, so this is about half a cup. Percent Daily Value uses FDA label values. FDC IDs: 172179 (creamed, about 4% milkfat), 172182 (2%), 173417 (1%) and 172181 (nonfat dry curd).
| Per 4 oz (113 g) | Creamed (4%) | 2% milkfat | 1% milkfat | Nonfat dry curd |
|---|---|---|---|---|
| Calories | 111 | 92 | 81 | 81 |
| Protein | 12.6 g (25% DV) | 11.8 g (24% DV) | 14.0 g (28% DV) | 11.7 g (23% DV) |
| Total fat | 4.9 g | 2.6 g | 1.2 g | 0.3 g |
| Saturated fat | 1.9 g (10% DV) | 1.4 g (7% DV) | 0.7 g (4% DV) | 0.2 g |
| Carbohydrate | 3.8 g | 5.4 g | 3.1 g | 7.5 g |
| Sodium | 356 milligrams (15% DV) | 348 milligrams (15% DV) | 459 milligrams (20% DV) | 420 milligrams (18% DV) |
| Calcium | 7% DV | 10% DV | 5% DV | 7% DV |
| Phosphorus | 14% DV | 14% DV | 12% DV | 17% DV |
Cottage cheese protein comes mostly from casein, the main milk protein, and like other dairy protein it is complete. The 4% creamed version also provides about 20% of the Daily Value for vitamin B12 and selenium per serving. Calcium is modest compared with milk or yogurt, because much of the calcium leaves with the whey when the curd is drained; for higher-calcium choices see our guide to foods high in calcium. Dairy and other options also appear on our protein foods list.
Why cottage cheese is high in sodium
Salt is part of how cottage cheese is made. FDA’s standard for dry curd cottage cheese (21 CFR 133.129) allows the drained curd to be seasoned with salt, and the creamy dressing mixed in afterward can add more. The result, in USDA data, is that regular cottage cheese has five to six times the sodium of the same weight of plain Greek yogurt.
FDA’s Daily Value for sodium is less than 2,300 milligrams a day, and FDA says Americans average about 3,400. Its rule of thumb is that 5% DV or less per serving is low and 20% DV or more is high. Label terms are defined in federal rules (21 CFR 101.61):
- Low sodium: 140 milligrams or less per standard reference amount.
- Reduced or less sodium: at least 25% less sodium than a comparable regular product, which can still be a lot.
- No salt added: no salt added during processing. USDA’s no-sodium-added 1% cottage cheese (FDC 168114) has about 15 milligrams per 4 ounces, versus 459 for regular 1%.
If you are watching sodium on a clinician’s advice, compare the sodium line across brands, since it varies widely. Our guide to Himalayan salt explains why specialty salts carry the same sodium as table salt, and the foods high in potassium guide covers the mineral that dietary advice often pairs with sodium.
What FDA's cottage cheese standard says
Cottage cheese has a federal standard of identity (21 CFR 133.128). It is defined as a soft, uncured cheese made by mixing cottage cheese dry curd with a creaming mixture, with not less than 4% milkfat and not more than 80% moisture, and the label must state the minimum milkfat percentage. Dry curd cottage cheese has less than 0.5% milkfat. The curd is made from pasteurized skim milk using lactic acid-producing bacteria, with or without rennet, or by adding food-grade acids. When the acid method is used, the label must say “directly set” or “curd set by direct acidification”.
Lactose and live cultures in cottage cheese
USDA lists about 3 grams of lactose in 4 ounces of creamed cottage cheese, 4.4 grams in 2%, and 1.8 grams in nonfat dry curd, compared with about 12 grams in a cup of milk. Aged hard cheese such as cheddar has almost none. NIDDK notes that many people with lactose intolerance can handle about 12 grams of lactose, the amount in a cup of milk, with no symptoms or mild ones, though tolerance varies. Lactose-reduced cottage cheese exists, and our lactase enzyme guide covers another option.
Cultures are used to make the curd, but the curd is cooked and washed, and the standard lets bacterial starters be added to the dressing after pasteurization. Some brands add live cultures at the end and say so on the label; many do not. Unlike yogurt, cottage cheese has no FDA live-culture labeling threshold, so read the ingredient list for named cultures. For cultured foods in general, see our fermented foods guide. Milk is a major food allergen under US law, so people with a milk allergy should avoid cottage cheese unless their allergist advises otherwise.
Cottage cheese vs Greek yogurt
These two are often swapped for each other. The comparison uses USDA entries for 4% creamed cottage cheese (172179, per 113 grams) and plain nonfat Greek yogurt (170894, per 170 grams), the usual label servings, plus protein per 100 grams for an equal-weight view.
| Measure | Cottage cheese (4%) | Greek yogurt (plain nonfat) |
|---|---|---|
| Typical serving | 4 oz (113 g) | 6 oz (170 g) |
| Calories per serving | 111 | 100 |
| Protein per serving | 12.6 g | 17.3 g |
| Protein per 100 g | 11.1 g | 10.2 g |
| Sodium per serving | 356 milligrams (15% DV) | 61 milligrams (3% DV) |
| Calcium per serving | 7% DV | 14% DV |
| Lactose per serving | 3.0 g | 4.3 g |
Gram for gram, the protein is similar. The big differences are sodium, much higher in cottage cheese, and calcium, higher in yogurt. Live cultures are more consistently present in yogurt. Texture and use differ too: cottage cheese works in savory dishes and in place of ricotta, while yogurt suits sauces and breakfast bowls. Part-skim ricotta (FDC 171248) has more calcium but about 31% of the Daily Value for saturated fat per half cup. Our sibling article covers Greek yogurt in detail, including plain vs flavored sugar.
Is cottage cheese healthy?
For most people, cottage cheese is a lean, protein-dense dairy food with modest calories, and lower-fat versions keep saturated fat low. The main caution is sodium, which matters most for people told by a clinician to limit it, for example because of blood pressure, heart or kidney concerns; those people should look for no-salt-added or lower-sodium labels and follow their own care team’s advice. Fruit versions add a little sugar and sometimes more sodium (USDA’s fruit cottage cheese, FDC 172180, has about 389 milligrams per 4 ounces). Cottage cheese is a food, not a remedy, and no single food decides your health.
Frequently Asked Questions
How much protein is in cottage cheese?
USDA data show about 12 to 14 grams per 4-ounce serving, depending on fat level. 1% cottage cheese has the most at about 14 grams.
Why is cottage cheese so salty?
FDA’s standard allows salt in the curd, and the creamy dressing can add more. Regular versions run about 15% to 20% of the Daily Value for sodium per 4 ounces.
Is cottage cheese good for lactose intolerance?
It has about 2 to 4 grams of lactose per serving, much less than milk, and many people tolerate it. Lactose-reduced versions exist.
Does cottage cheese have probiotics?
Only if live cultures are added after production. Some labels list them; many do not, so check the ingredient list.
Which has more protein, cottage cheese or Greek yogurt?
Per typical serving, Greek yogurt has more because the serving is larger. Per 100 grams, the protein is similar.
What does 4% milkfat mean on cottage cheese?
FDA’s standard requires regular cottage cheese to contain at least 4% milkfat, and the label must state the minimum percentage.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Greek Yogurt: USDA Nutrition, Protein and Greek vs Regular Yogurt, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Low Sodium Foods: USDA List, Foods High in Sodium and Label Terms.