How Much Protein Is in Low-fat cottage cheese — and What It Costs in Ireland

Low-fat cottage cheese at a glance

There's around 12g of protein per 100g of low-fat cottage cheese (as sold), so a typical 100g serving gives you roughly 12g. At its cheapest that works out at 36.4g of protein per euro (Aldi), which makes low-fat cottage cheese the #5 best-value of the 12 staples we track across Irish supermarkets. See the full protein-per-euro ranking.

Full nutrition, per 100 calories

Low-fat cottage cheese carries roughly 72 kcal per 100g (about 72 kcal in a 100g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how low-fat cottage cheese stacks up per 100 calories:

The higher the protein figure here, the more filling low-fat cottage cheese is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.

Source values per 100g: 72 kcal · 12g protein · 3g carbs · 1.5g fat. Standard reference nutrition figures for low-fat cottage cheese (as sold).

Price across Irish supermarkets

Prices checked Jul 2026, RoI. Prices are indicative own-brand figures and vary by store, pack size and season — a starting point, not a live quote.

How much to hit your protein target

At 12g of protein per 100g serving, hitting a 150g daily protein target from low-fat cottage cheese alone would take about 12.5 servings (roughly €4.12 at Aldi prices). In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.

2 cheap high-protein recipe ideas

• Cottage cheese on toast with a poached egg — a ~25g-protein starter for around €1.
• Stir it through scrambled eggs or fold into pancakes to lift the protein.

More dairy protein value

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