Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
There's around 12g of protein per 100g of low-fat cottage cheese (as sold), so a typical 100g serving gives you roughly 12g. That works out to 16.7g of protein per 100 calories, which makes low-fat cottage cheese the third-most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Nobody weighs out exactly 100g. Here's what low-fat cottage cheese gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 12g of protein and 72 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 100g typical serving | 12g | 72 kcal |
| 150g | 18g | 108 kcal |
| 200g | 24g | 144 kcal |
| 250g | 30g | 180 kcal |
| 500g | 60g | 360 kcal |
| 1 kg | 120g | 720 kcal |
So 500g of low-fat cottage cheese is about 60g of protein for roughly 360 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh as sold to match these figures.
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:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Low-fat cottage cheese | 16.7g | 4.2g | 2.1g |
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), compiled from label data and Open Food Facts, last checked 2026-08-16.
Pulled from our 24,000-product Irish label database, not a guess -- a photo only appears where we have a confirmed barcode match against Open Food Facts.
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. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
There's about 12g of protein per 100g of low-fat cottage cheese (as sold). A typical 100g serving delivers roughly 12g of protein.
About 60g of protein, for roughly 360 calories. 200g gives you around 24g. The full portion table above runs from 100g to 1kg, all worked out from the 12g per 100g figure.
It carries about 16.7g of protein per 100 calories, ranking #3 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. See real examples of branded low-fat cottage cheese products above where we have a barcode-verified match.