Protein content
14.9 g of protein in 1 cup (145 g) of dry curd cottage cheese, or 14.3 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is very protein-dense.
| Protein per 100 kcal | 14.3 g |
|---|---|
| Protein per 100 g | 10.3 g |
| Protein per serving | 14.9 g in 1 cup (145 g) |
| Calories from protein | 57% |
| Leucine per serving | 1.51 g |
| Rank in dairy foods, per 100 kcal | 4th of 81 |
| Rank of all foods, per 100 g | 441st of 796 |
| Share of 50 g Daily Value | 30% per serving |
| Protein quality | Complete protein |
One 1 cup, 14.9 g protein.
Every 100 kcal of dry curd cottage cheese brings 14.3 g of protein. On that measure it ranks 4th of the 81 dairy foods in this database and 156th of all 796 foods on the site. Measured by weight instead, its 10.3 g per 100 g ranks 48th in its group.
About 57% of the calories in dry curd cottage cheese come from protein, which makes it very 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.
USDA lists 0.29 g of fat per 100 g of dry curd cottage cheese, too little for a protein-to-fat ratio to mean much.
Set against ricotta (part-skim), another dairy food entry in the database, a serving carries about 0.8 g more protein (ricotta (part-skim) has 14.1 g per 1/2 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 145 g, and it covers about 30% of the 50 g FDA Daily Value for protein.
Uncreamed curd with almost no fat or added milk.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 10.3 g | 72 kcal |
| 1 cup (serving used here) | 145 g | 14.9 g | 104 kcal |
| 4 oz | 113 g | 11.6 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
| Amino acid | Per 100 g | Per serving | mg per g protein |
|---|---|---|---|
| leucine | 1.04 g | 1.51 g | 101 |
| lysine | 0.868 g | 1.26 g | 84 |
| valine | 0.695 g | 1.01 g | 67 |
| isoleucine | 0.549 g | 0.8 g | 53 |
| threonine | 0.465 g | 0.67 g | 45 |
| phenylalanine | 0.536 g | 0.78 g | 52 |
| methionine | 0.25 g | 0.36 g | 24 |
| histidine | 0.303 g | 0.44 g | 29 |
| tryptophan | 0.137 g | 0.2 g | 13 |
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.
Related
Highest-protein dairy foods per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
10.3 g. The 1 cup serving used on this page weighs 145 g and so carries 14.9 g.
14.3 g. That figure divides its 10.3 g of protein per 100 g by its 72 kcal per 100 g, so it does not depend on serving size.
Yes. The protein in dry curd cottage cheese supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
About 30%. One 1 cup serving has 14.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #172181 (Cheese, cottage, nonfat, uncreamed, dry, large or small curd), 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.