Protein content
A 1 cup serving of cottage cheese (1%) contains 28 g of protein - an excellent source of protein, about 56% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is extremely protein-dense.
| Serving | 1 cup (226 g) |
|---|---|
| Protein per serving | 28 g |
| Protein per 100 g | 12.4 g |
| Calories per serving | 163 kcal |
| Protein density | 69% of calories |
| Share of 50 g Daily Value | 56% |
| Protein quality | Complete protein |
| Category | Dairy |
| Food type | Whole food |
| USDA record | FoodData Central #173417 |
A typical 1 cup serving of cottage cheese (1%) contains 28 grams of protein (12.4 g per 100 g), which makes it an excellent source of protein. That covers roughly 56% of the 50 g reference Daily Value, so it can anchor a high-protein meal for the day.
About 69% of the calories in cottage cheese (1%) come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Among the 81 dairy foods in the database, cottage cheese (1%) ranks 3rd by protein per serving, and 12th out of all 796 foods on the site. Set against cottage cheese (2%), another dairy food entry in the database, a serving carries about 3.1 g more protein (cottage cheese (2%) has 24.9 g per 1 cup).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by volume at 226 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Casein-dominant, so it digests slowly compared with whey-rich dairy.
Source: USDA FoodData Central #173417 - "Cheese, cottage, lowfat, 1% milkfat" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Cottage cheese (1%) has 12.4 g of protein per 100 g. A typical 1 cup serving (226 g) provides 28 g.
Yes. Cottage cheese (1%) is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 1 cup serving of cottage cheese (1%) contains 28 g of protein, about 56% of the 50 g reference Daily Value.
Cottage cheese (1%) is an excellent source of protein, and about 69% of its calories come from protein, which makes it extremely protein-dense. Set against cottage cheese (2%), another dairy food entry in the database, a serving carries about 3.1 g more protein (cottage cheese (2%) has 24.9 g per 1 cup).
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