Cottage cheese 4%: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: as eaten
Cottage cheese 4%: 98 kcal, 11.1 g protein, 4.3 g fat and 3.4 g carbohydrate per 100 g. A typical portion is 1 serving (100 g): about 98 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in phosphorus · 23%
- High in protein · 22%
- Good source of selenium · 18%
- Good source of vitamin B12 · 18%
- Good source of vitamin B2 (riboflavin) · 14%
- Low in carbohydrate
| Nutrition | per 100 g | % daily value | portion (100 g) | % daily value |
|---|---|---|---|---|
| Calories | 98 kcal | 5% | 98 kcal | 5% |
| Protein | 11.1 g | 22% | 11.1 g | 22% |
| Fat | 4.3 g | — | 4.3 g | — |
| Carbohydrate | 3.38 g | — | 3.38 g | — |
| Fibre | 0 g | 0% | 0 g | 0% |
| Sugar(limit) | 2.67 g | 3% | 2.67 g | 3% |
| Saturated fat(limit) | 1.72 g | 8% | 1.72 g | 8% |
| Sodium(limit) | 315 mg | 14% | 315 mg | 14% |
| Phosphorus | 159 mg | 23% | 159 mg | 23% |
| Selenium | 9.7 µg | 18% | 9.7 µg | 18% |
| Vitamin B12 | 0.43 µg | 18% | 0.43 µg | 18% |
| Vitamin B2 (riboflavin) | 0.16 mg | 14% | 0.16 mg | 14% |
| Calcium | 83 mg | 8% | 83 mg | 8% |
| Vitamin A | 37 µg | 5% | 37 µg | 5% |
Typical portion: 1 serving, 100 g, about 98 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: cottage cheese, creamed cottage cheese, curd cheese.
About this food: Cottage cheese 4%
This is American cottage cheese, creamed, with 4.3% fat: soft curds in a milky dressing, sold in tubs abroad. It is not Ukrainian kyslomolochnyi syr (tvorog), which is a drier, crumbly curd made from soured milk. Tvorog has noticeably more protein, about 17 g per 100 g against 11.1 g here, and far less salt. Here you get 98 kcal, 11.1 g of protein and 4.3 g of fat per 100 g.
Cottage cheese in tubs is usually 200 to 400 g and the label states the fat percentage, so trust the pack. Fat-free and 2% versions sit below this entry, and the gap is almost all fat. If you are logging Ukrainian kyslomolochnyi syr instead, take the figure from its own pack: its protein is higher and its sodium much lower.
How you eat it changes the numbers. Syrnyky and varenyky filling usually include egg, flour and sugar, and frying adds oil, so log the finished dish by its parts. A spoon of sour cream or sugar on top of plain curd can add more than the curd itself in a small bowl. A typical 100 g serving here gives 98 kcal and 11.1 g of protein.
Buy by the date and the ingredient list, which should read milk and starter culture. Keep it covered in the fridge and use it within a few days of opening. For dumpling filling, rub the curd through a sieve or mash it with a fork for a smoother texture.
What it is high and low in
Cottage cheese 4% is high in phosphorus (23%) and protein (22%) per 100 g (share of the daily reference in brackets). It is a good source of selenium (18%), vitamin B12 (18%) and vitamin B2 (riboflavin) (14%).
It is low in carbohydrate (up to 5 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared cottage cheese 4% with the five foods in our table that are closest in composition (Nonfat Greek yogurt, Plain whole-milk yogurt, Whole milk 3.25%, Milk 2% and Reduced-fat sour cream (12%)), per 100 g.
Rank among the six: Protein (1 = most): 1st of 6; Calories (1 = fewest): 5th of 6; Carbohydrate (1 = fewest): 1st of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Cottage cheese 4% | 98 | 11.1 | 4.3 | 3.4 | 0 |
| Nonfat Greek yogurt | 59 | 10.2 | 0.4 | 3.6 | 0 |
| Plain whole-milk yogurt | 61 | 3.5 | 3.3 | 4.7 | 0 |
| Whole milk 3.25% | 61 | 3.2 | 3.3 | 4.8 | 0 |
| Milk 2% | 50 | 3.3 | 2 | 4.8 | 0 |
| Reduced-fat sour cream (12%) | 135 | 2.9 | 12 | 4.3 | 0 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food at a different fat level has different numbers; the difference is almost all fat. Cottage cheese 4%: 98 kcal and 11.1 g protein per 100 g; Cottage cheese 2%: 81 kcal and 10.5 g protein per 100 g; Nonfat dry-curd cottage cheese: 72 kcal and 10.3 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 172179: "Cheese, cottage, creamed, large or small curd"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (as eaten). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
About how the food maps to the USDA entry: This is American cottage cheese (curds in a dressing), not Ukrainian kyslomolochnyi syr (tvorog): tvorog has noticeably more protein (about 17 g versus 11 g per 100 g) and far less salt.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of cottage cheese 4%?
98 kcal per 100 g, with 11.1 g protein, 4.3 g fat and 3.4 g carbohydrate. A typical portion (1 serving, 100 g) has about 98 kcal.
How much protein is in cottage cheese 4%?
100 g has 11.1 g of protein, which is 22% of a 50 g daily reference, and a typical portion (100 g) has 11.1 g. Protein supplies 46% of its calories.
Which vitamins and minerals does cottage cheese 4% contain?
The most per 100 g, as a share of the daily reference: phosphorus 159 mg (23%); selenium 9.7 µg (18%); vitamin B12 0.43 µg (18%); vitamin B2 (riboflavin) 0.16 mg (14%). Every other tracked vitamin or mineral is under 10% or has no USDA value.