1 Cup Cottage Cheese Calories & Carbs
Last updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per 1 cup (226g), 226g; per 100 g: 3.5g net carbs, 91 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
How many carbs are in 1 cup cottage cheese?
1 Cup Cottage Cheese — 1 cup (226g), 226g — has 7.9g net carbs: 7.9g total carbs minus 0g fiber, plus 28g protein, 5g fat, and 206 calories. Per 100g that is 3.5g net carbs (3.5g total carbs, 0g fiber) and 91 calories. That makes 1 cup cottage cheese relatively low in net carbs and lower than the typical dairy food, which averages about 24.2g net carbs per 100g. At this carb count, 1 cup cottage cheese is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per 100 g, sourced from Manufacturer-reported values; net carbs are computed by CarbMeNot.
Is 1 cup cottage cheese keto-friendly?
Yes, 1 cup cottage cheese can fit a keto diet in moderate portions. 1 cup (226g), 226g is 7.9g net carbs (7.9g total carbs − 0g fiber); per 100g that is 3.5g net carbs. On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other dairy foods and meals.
Keeping an eye on carbs in 1 cup cottage cheese?
1 Cup Cottage Cheese runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1 cup (226g) | 7.9g | 7.9g | 28g | 206 |
| 100 g (3.5 oz) | 3.5g | 3.5g | 12.4g | 91 |
| 1 oz (28 g) | 1g | 1g | 3.5g | 25 |
How many calories are in 1 cup cottage cheese?
1 Cup Cottage Cheese — 1 cup (226g), 226g — has 206 calories, with 28g protein, 5g fat, and 7.9g net carbs. Per 100g: 91 calories and 3.5g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 91 |
| Total carbs | 3.5g |
| Net carbs | 3.5g |
| Fiber | 0g |
| Sugar | 2.7g |
| Sugar alcohols | 0g |
| Protein | 12.4g |
| Fat | 2.2g |
| Sodium | 338mg |
| Potassium | 78mg |
Source: Manufacturer-reported values (dairy). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in 1 cup cottage cheese?
- 1 Cup Cottage Cheese (1 cup (226g), 226g) has 7.9g of total carbs and 7.9g of net carbs. Per 100 grams: 3.5g total, 3.5g net.
- How many net carbs are in 1 cup cottage cheese?
- 1 Cup Cottage Cheese has 7.9g of net carbs per 1 cup (226g), 226g — 7.9g total carbs minus 0g fiber.
- Is 1 cup cottage cheese keto-friendly?
- Yes, 1 cup cottage cheese can fit a keto diet in moderate portions. 1 cup (226g), 226g is 7.9g net carbs (7.9g total carbs − 0g fiber); per 100g that is 3.5g net carbs. On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other dairy foods and meals.
- How many calories are in 1 cup cottage cheese?
- 1 Cup Cottage Cheese (1 cup (226g), 226g) has 206 calories; that is 91 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.