Cheese, cottage, lowfat, 2% milkfat
Per 1/2 cup (113g) — verified against USDA FoodData Central (fdcId 172182).
| Nutrient | Per 1/2 cup | Per 100g |
|---|---|---|
| Calories | 92 kcal | 81 kcal |
| Protein | 11.8g | 10.45g |
| Carbohydrate | 5.4g | 4.76g |
| — of which sugar | 4.5g | 4g |
| Fiber | 0g | 0g |
| Fat | 2.6g | 2.27g |
| — of which saturated | 1.4g | 1.24g |
| Sodium | 348mg | 308mg |
For context, 92 kcal is roughly equivalent to a 21-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 287g of cheese, cottage, lowfat, 2% milkfat — roughly 2.5× the 1/2 cup serving above.
About this food
Low-fat cottage cheese (2% milkfat) delivers over 10g of protein per 100g at just 81 kcal — a favourable calories-to-protein ratio compared to most other dairy products on this list. Its sodium content is notably higher than most foods here, a byproduct of how cottage cheese is typically made and salted.
The curd texture is distinctive and doesn't suit every use the way a smoother dairy product like yogurt does, but it holds up well mixed into other foods or eaten on its own. Fat content varies by product (full-fat, 2%, and nonfat versions exist) similarly to Greek yogurt, so the specific line matters for the final numbers.
Its combination of high protein density and moderate calories makes cottage cheese a common choice specifically when the goal is adding protein without adding much else — worth weighing against its comparatively high sodium if that's a separate consideration for a given day's targets.
For a full daily target across calories and all three macros, try the protein calculator.
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