Cottage Cheese
The undisputed champion of athletes and weight-loss diets: it combines plenty of protein (slowly absorbed casein) with few calories and little fat, without any blood-sugar-raising effect.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent choice before bed or as a filling breakfast; it gives the muscles a steady supply of amino acids for many hours and helps preserve muscle during fasting or sleep.
Best preparation methods
Mash it with olive oil, nigella seeds, a pinch of za'atar or cumin and cucumber pieces, for a tasty, filling dip that replaces processed cheeses with hydrogenated fats.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 98 kcal | 98 kcal |
| Protein | 11 g | 11 g |
| Carbohydrate | 3.4 g | 3.4 g |
| Available carbohydrate | 3.4 g | 3.4 g |
| Fat | 4.3 g | 4.3 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 11.2 g of protein per 100 kcal, ranking 2 of 9 in Dairy & cheese (highest first).
Related foods from the same family:
Frequently asked questions
Is Cottage Cheese good for weight loss?
It can be a useful part of a weight-loss plan because it provides 11.2 g of protein per 100 kcal, and protein supports fullness. A 100 g portion gives 98 kcal.
How does Cottage Cheese affect blood sugar?
Cottage Cheese contains only 3.4 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Cottage Cheese?
A typical 100 g portion of Cottage Cheese provides about 98 kcal, 11 g protein, 3.4 g carbohydrate, 4.3 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.