How many calories are in Cottage cheese?

Cottage cheese contains 91 calories per 100g serving, with 20g of protein, 4g of carbohydrates, and 1g of fat.

Is Cottage cheese good for fat loss?

Cottage cheese has a macro efficiency score of 0.88 (scale: 0–1.0). It provides 88% of its calories from protein, making it an excellent choice for fat loss goals.

DataFood Engine.Monexa Data Node

System Live

Live

0.88

Verified Asset

High Efficiency

Keto Protocol

Cottage cheese.

Metabolic profile analysis. Technical breakdown of Cottage cheese and its impact on skeletal muscle retention and daily energy expenditure.

Total Energy91kcal

Bio-Protein20g

Carbohydrates4g

Total Lipids1g

Nutritional Efficiency Report

Cottage cheese is a low-calorie food with moderate-protein content. At 91 kcal per 100g, it delivers 20g of protein — representing 88% of its total caloric load. Carbohydrates account for 18% and fats for 10% of calories.

"Efficiency Score 0.88 — this asset ranks in the top tier of the DataFood database for protein delivery per calorie. Optimal for fat loss, lean bulking, and body recomposition phases."

At only 4g net carbs per 100g, it fits strict ketogenic and carnivore protocols.

With only 91 kcal per 100g, Cottage cheese is a high-volume food — you can consume a large serving while keeping total caloric intake controlled. This makes it particularly effective for hunger management in deficit phases.

Protocol Compatibility

Ketosis Impact

At only 4g net carbs per 100g, it fits strict ketogenic and carnivore protocols.

Thermic Effect (TEF)

With 20g protein per 100g, the thermic contribution is moderate. Pairing with higher-protein sources increases the overall TEF of your meal and supports lean mass retention.

Expand Your Protocol.

Based on the metabolic profile of Cottage cheese, these related data nodes are most relevant to your nutrition architecture:

Keto Verified Assets Fat Loss Foods Database

Integrate Asset.

Use the clinical weekly planner to distribute Cottage cheese across your metabolic windows.

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1. Biological Metrics

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2. Dietary Logic

Institutional Disclaimer: The nutritional data provided for Cottage cheese is derived from clinical databases and algorithmic estimation. This report is for metabolic infrastructure planning only and does not constitute medical advice. Consult a clinical nutritionist before implementing aggressive deficit protocols.