7.3 %
Phosphorus contributes to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.
How many calories are in cottage cheese?
30.9kcal
in a 30 g piece
103 kcal per 100 g.
Source: UK CoFID 2021, record 12-539, 16 analysed samples. Checked 5 October 2026.
1.8 gFat
2.8 gProtein
0 gFibre
7.3 %Daily phosphorus
What’s in a 30 g piece
More than half of a piece is water. The rest is 2.8 g protein and 1.8 g fat.
- 1.8 gFat
- 2.8 gProtein
- 0.93 gCarbohydrate
- 25.1 gWater
Below average for dairy
Cottage cheese is 103 kcal per 100 g. The 99 dairy in this database average 224.
Cottage cheese103
Dairy average224
Low in sugar
3.1 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per piece0.93 g
Salt, per piece0.19 g
Vitamins and minerals in cottage cheese
One of the 19 recorded reach the “high in” level. Phosphorus leads.
Show all 19 with amounts
Chloride120 mg, 15 %
Phosphorus51.3 mg, 7.3 %
Vitamin B120.00018 mg, 7.2 %
Niacin (vitamin B3)1.1 mg, 6.8 %
Riboflavin (vitamin B2)0.07 mg, 5.1 %
Iodine0.0072 mg, 4.8 %
Calcium38.1 mg, 4.8 %
Folate0.0066 mg, 3.3 %
Biotin0.00153 mg, 3.1 %
Vitamin A0.0201 mg, 2.5 %
Potassium48.3 mg, 2.4 %
Selenium0.0012 mg, 2.2 %
Zinc0.18 mg, 1.8 %
Pantothenic acid (vitamin B5)0.09 mg, 1.5 %
Thiamin (vitamin B1)0.02 mg, 1.4 %
Vitamin B60.02 mg, 1.1 %
Magnesium3.9 mg, 1 %
Vitamin E0.04 mg, <1 %
Vitamin Dnone recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What cottage cheese doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or iron.
Vitamin D
0mgin cottage cheese
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein cottage cheese
Find it inCherries, West Indian2150 % per 100 g
Iron
Tracein cottage cheese
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Cottage cheese against other dairy
Per 100 g, cheese spread (plain) has the most phosphorus in this comparison, followed by cheese (processed, plain).
835mg
768mg
200mg
171mg
136mg
116mg
Cheese spread, plain+664 mg
Cheese, processed, plain+597 mg
Cheese, Quark+29 mg
Cheese, cottage, plainthis page
Cheese, Mascarpone−55 mg
All values per 100 g, from the same dataset. Differences are against cottage cheese.
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Questions about cottage cheese
What the numbers say to the questions people actually search.
How many calories are in a portion of cottage cheese?
A typical portion (30 g, a piece of cheese) gives 31 kcal. Per 100 g the figure is 103 kcal.
Is cottage cheese high in chloride?
Yes. Cheese, cottage, plain has 400 mg chloride per 100 g, 50 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does cottage cheese have most of?
By share of the daily reference intake: chloride (400 mg, 50 %), phosphorus (171 mg, 24 %) and vitamin B12 (0.0006 mg, 24 %) per 100 g.
Is cottage cheese a good source of protein?
Cheese, cottage, plain has 9.4 g protein per 100 g, 36 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-539, Cheese, cottage, plain, 16 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient analysis of cheese, 1999; and industry data, 2013. Some vitamins and minerals estimated from cottage cheese, reduced fat, plain. Values are per 100 g of the edible part; a piece is 30 g, a piece of cheese, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most phosphorus.
