Ingredient Guide•Cottage Cheese
All Ingredients
High Protein
Dairy & EggsPeasEurope / West Asia
Cottage CheeseCalories, Nutrition Facts, Culinary Uses & Recipes
Scientific Name:Bos taurus (curdled cow or buffalo milk product)
Also known as:
Paneer CheeseFresh Cheese
Cottage cheese is a fresh cheese with a mild flavor and soft texture. It is high in protein and calcium, supporting muscle growth and bone health.
Calories (100g)98 kcal
Dietary ProfileVegan & Vegetarian
Default UnitCup
Calories in Cottage Cheese & Nutritional Facts
Standard food-composition values per 100g edible portion and realistic serving portions
How many calories are in Cottage Cheese?
100 grams of Cottage Cheese (raw/dry reference weight) provides approximately 98 kcal, 3.4g carbohydrates, 11.1g protein, 4.3g fat, and 0.0g dietary fiber. A realistic single-person portion of 50g contains roughly 49 kcal before cooking oils or garnishes.
98.0kcal
Calories
11.1g
Protein
3.4g
Carbs
4.3g
Fat
0.0g
Fiber
2.7g
Sugar
| Portion Size | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Per 30g (Small / 2–3 Tbsp) | 29 kcal | 1.0g | 3.3g | 1.3g | 0.0g |
| Per 50g (Standard Home Serving) | 49 kcal | 1.7g | 5.5g | 2.1g | 0.0g |
| Per 100g (Standard Reference) | 98 kcal | 3.4g | 11.1g | 4.3g | 0.0g |
Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.
Storage Instructions
Keep Cottage Cheese fresh and long-lasting
Room Temperature Shelf Life: Cottage cheese spoils within two hours at room temperature and must always be refrigerated. Pantry vs Refrigeration: Store in its original liquid or fresh water inside an airtight container in the coldest part of the refrigerator, lasting up to 5 days. Long-Term Freezing: While freezing changes its moisture and texture, it can be frozen for up to 2 months if chopped and stored in airtight freezer bags for future cooked gravies.
Kitchen Preparation & Cooking Uses
Best culinary practices & prep tips
Which Variety to Choose: Select small curd for blending into dips and large curd for chunky salads or baking. Press Excess Moisture: Wrap in a clean muslin cloth and press gently under a heavy weight for 15-20 minutes if you need a firmer texture for slicing and pan-searing. Temper in Healthy Fats: Gently pan-sear in ghee or olive oil over medium heat until golden-brown to lock in moisture before adding to rich, aromatic curries.
General Nutritional & Wellness Notes
Everyday dietary context for Cottage Cheese as part of balanced home cooking
Cottage cheese is an exceptional high-protein, low-carbohydrate food that promotes muscle repair and sustained fullness. It is exceptionally rich in casein protein, which digests slowly to provide a steady stream of amino acids, while delivering essential calcium for strong bones and teeth. Its low glycemic index makes it ideal for balanced energy and metabolic wellness.
Culinary Uses, Origins & Cultural Heritage
How Cottage Cheese is used across regional kitchens and history
Common Culinary Uses
The term 'cottage cheese' originated in America and Britain during the 19th century, named because it was routinely made in modest cottages from leftover milk after butter was churned. Over decades, it transitioned from a rustic homestead staple into a beloved global health food prized for its incredible versatility in both savory dishes and sweet bakes.
Historical Roots
Fresh curd cheeses date back thousands of years across Mesopotamia and ancient Europe, evolving as an ingenious way to utilize milk before it spoiled. It travelled across global trade routes, adapting to regional dairy practices in Eastern Europe, the Middle East, and eventually influencing the creation of fresh curd cheeses worldwide.
Regional & Cultural Traditions
In Western gastronomy, cottage cheese is celebrated as a light, wholesome staple enjoyed simply with fresh fruit, cracked pepper, or tossed into modern pasta bakes and protein bowls. In broader culinary traditions, fresh soft curd cheeses share a spiritual kinship with South Asian paneer, serving as comforting symbols of wholesome, vegetarian nourishment.
Did You Know?
Despite being classified as a fresh, unripened cheese, cottage cheese is unique because the curds are thoroughly washed to remove residual whey, giving it its characteristic mild flavor.
Chef & Cooking Tips
If your cottage cheese tastes slightly too sour or acidic, rinse the curds gently in cold water and drain thoroughly before using. To instantly elevate a plain bowl, drizzle with high-grade extra virgin olive oil and flaky sea salt or honey.
Recipes Using Cottage Cheese
Explore homemade dishes you can cook with Cottage Cheese
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Browse all community recipesFrequently Asked Questions about Cottage Cheese
Common questions on calories, cooking methods, and kitchen storage
How many calories are in Cottage Cheese?
Per 100 grams (raw/dry reference weight), Cottage Cheese contains approximately 98 kcal, 3.4g carbohydrates, 11.1g protein, 4.3g fat, and 0.0g dietary fiber. A typical 50g culinary portion provides roughly 49 kcal before cooking oils, butter, or garnishes are added.
What is Cottage Cheese and how is it used in cooking?
Cottage cheese is a fresh cheese with a mild flavor and soft texture. It is high in protein and calcium, supporting muscle growth and bone health.
How do you prepare and cook with Cottage Cheese?
Which Variety to Choose: Select small curd for blending into dips and large curd for chunky salads or baking. Press Excess Moisture: Wrap in a clean muslin cloth and press gently under a heavy weight for 15-20 minutes if you need a firmer texture for slicing and pan-searing. Temper in Healthy Fats: Gently pan-sear in ghee or olive oil over medium heat until golden-brown to lock in moisture before adding to rich, aromatic curries.
How should Cottage Cheese be stored to keep it fresh?
Room Temperature Shelf Life: Cottage cheese spoils within two hours at room temperature and must always be refrigerated. Pantry vs Refrigeration: Store in its original liquid or fresh water inside an airtight container in the coldest part of the refrigerator, lasting up to 5 days. Long-Term Freezing: While freezing changes its moisture and texture, it can be frozen for up to 2 months if chopped and stored in airtight freezer bags for future cooked gravies.
What are the nutritional qualities of Cottage Cheese?
Cottage cheese is an exceptional high-protein, low-carbohydrate food that promotes muscle repair and sustained fullness. It is exceptionally rich in casein protein, which digests slowly to provide a steady stream of amino acids, while delivering essential calcium for strong bones and teeth. Its low glycemic index makes it ideal for balanced energy and metabolic wellness. (For general culinary reference only, not medical advice.)
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