Source: USDA FoodData Central · Low-Fat, 2% Milkfat · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Selenium | 14.9µg | 27% | |
| Phosphorus | 159mg | 13% | |
| Calcium | 83mg | 8% | |
| Vitamin B12 | 0.36µg | 15% | |
| Riboflavin (B2) | 0.16mg | 12% | |
| Zinc | 0.40mg | 4% | |
| Potassium | 104mg | 2% | |
| Vitamin A | 37µg | 4% | |
| Folate (B9) | 12µg | 3% | |
| Magnesium | 8mg | 2% |
| Weight | Calories | Protein | Fat | Carbs |
|---|
Full-fat cottage cheese: 98 kcal/100g. Low-fat (2%): 86 kcal. Non-fat: 72 kcal. Sodium varies by brand (200-500mg/100g). Casein protein in cottage cheese is the same slow-digesting protein used in bedtime protein supplements.
Cottage cheese is primarily casein protein — which forms a gel in the stomach and digests over 5-7 hours, providing a slow, sustained release of amino acids. A landmark 2012 study found that consuming 40g of casein protein (equivalent to ~360g cottage cheese) before sleep increased overnight muscle protein synthesis by 22% compared to a placebo. Casein before bed also reduces muscle protein breakdown during overnight fasting. This makes cottage cheese uniquely effective as a pre-sleep protein source for muscle maintenance and growth.
At 11.1g of protein per 100g, cottage cheese has the highest protein content of any common dairy product — more than Greek yogurt (9g), milk (3.4g), or cheese (20-25g per 100g, but at 3-4× the calories). A cup provides 25g of complete protein at 221 calories — a protein efficiency comparable to lean meat. The protein includes all essential amino acids, with high leucine content for muscle protein synthesis stimulation.
Cottage cheese provides 14.9µg of selenium per 100g (27% DV) in a highly bioavailable organic form. Dairy selenium is better absorbed than inorganic selenium supplements. Regular cottage cheese consumption is an effective strategy for maintaining optimal selenium status, which supports antioxidant function, thyroid health, and immune response.
Cottage cheese's combination of high protein and slow-digesting casein makes it one of the most satiating foods per calorie. A 2015 study found cottage cheese as a breakfast food was as satisfying as eggs despite similar protein content, and led to equivalent reduction in calorie intake at subsequent meals. Regular inclusion in weight loss diets is associated with improved adherence due to its satiating effects.
Nutrition values from USDA FoodData Central. Not medical advice.