Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
A 300g tub of cottage cheese has about 36g of protein. There's around 12g of protein per 100g of low-fat cottage cheese (as sold), so a typical 100g serving gives you roughly 12g. A 300g tub has about 36g. 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.
Food tip: Count the portion on your plate and compare the label for your product; plain and flavoured versions can differ.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
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 |
These figures use the food as sold, weighed in grams. Check how much of the pot, carton or pack you actually use; the whole pack is not always 100g. Use your own label for a different variety or a value given per 100ml, and count additions separately.
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.
Reference values used per 100g: 72 kcal · 12g protein · 3g carbs · 1.5g fat (as sold). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has 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.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
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. Selected branded examples above use their own nutrition values; check your current pack.
