Every 100 kcal of cottage cheese (1%) brings 17.2 g of protein. On that measure it ranks 2nd of the 81 dairy foods in this database and 97th of all 796 foods on the site. Measured by weight instead, its 12.4 g per 100 g ranks 44th in its group.
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.
Weight for weight, cottage cheese (1%) has 12.2 g of protein for each gram of fat (12.4 g against 1.02 g per 100 g).
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 quoted here is measured by volume at 226 g, and it covers about 56% of the 50 g FDA Daily Value for protein.
Casein-dominant, so it digests slowly compared with whey-rich dairy.
Serving sizes
Protein in common portions of cottage cheese (1%)
Protein and calories in Cottage cheese (1%) for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
12.4 g
72 kcal
1 cup (serving used here)
226 g
28 g
163 kcal
4 oz
113 g
14 g
81 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in cottage cheese (1%)
The nine essential amino acids in Cottage cheese (1%), per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.27 g
2.87 g
102
lysine
1 g
2.26 g
81
valine
0.767 g
1.73 g
62
isoleucine
0.728 g
1.65 g
59
threonine
0.55 g
1.24 g
44
phenylalanine
0.668 g
1.51 g
54
methionine
0.373 g
0.84 g
30
histidine
0.412 g
0.93 g
33
tryptophan
0.138 g
0.31 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
How much protein is in 100 g of cottage cheese (1%)?
12.4 g. The 1 cup serving used on this page weighs 226 g and so carries 28 g.
How much protein do you get per 100 calories of cottage cheese (1%)?
17.2 g. That figure divides its 12.4 g of protein per 100 g by its 72 kcal per 100 g, so it does not depend on serving size.
Is the protein in cottage cheese (1%) complete?
Yes. The protein in cottage cheese (1%) supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of cottage cheese (1%)?
About 56%. One 1 cup serving has 28 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #173417 (Cheese, cottage, lowfat, 1% milkfat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.