Cottage Cheese (low-fat)
1/2 cup (113g)Protein per 100g11.1g
Calories per 100g72
Fat per 100g2.3g
Carbs per 100g3.4g
Fiber per 100g0.0g
Leucine (per serving, est.)1100mg
Typical cost$
Quality 0.95
high biological value dairy protein, high in casein
vegetariangluten-free
Why Cottage Cheese (low-fat) shows up in protein-forward diets
Mostly casein rather than whey, which is exactly why bodybuilding culture recommends it before bed — casein digests slowly and releases amino acids over several hours instead of one spike.
Serving-size math
A 1/2 cup (113g) portion delivers 12.5g of protein and roughly 81 calories. Scaled per 100 calories, that works out to 15.42g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.
Prep tip
Blend it smooth if the curd texture is the barrier — blended cottage cheese behaves almost like a thick yogurt.
Best for
- overnight protein
- cutting
Allergens
Contains: dairy.
Frequently asked
How much protein is in cottage cheese (low-fat)?
11.1g per 100g, or 12.5g per 1/2 cup (113g).
Is cottage cheese (low-fat) a complete protein?
Yes — it's rated a complete, high-quality protein source (high biological value dairy protein, high in casein).