Cottage cheese, full-fat 4%
Creamier and still very high in protein. Good with fruit or on toast.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Cottage cheese, full-fat 4% for gym-goers
Per 100 g, cottage cheese, full-fat 4% provides 98 kcal, 11.1 g protein, 3.4 g carbohydrate (0 g fiber, 2.7 g sugars) and 4.3 g fat (1.7 g saturated). At 11.3 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1/2 cup, about 113 g) comes to roughly 111 kcal and 12.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Cottage cheese, full-fat 4%
Full-fat cottage cheese, typically around 4% milkfat, is made the same way as the low-fat kind but with a richer dressing. It has about 98 kcal, 11.1 g of protein and 4.3 g of fat per 100 g: roughly 17 kcal more than 2%, with near-identical protein. The extra fat gives it a smoother mouthfeel that many people find more satisfying.
In a gym diet
Bulking, maintenance and lower-carb eating are where full-fat cottage cheese fits best, since the bit of extra fat is welcome there. The slow-digesting casein makes it a filling evening snack, and the savory flavor goes well with toast, eggs and vegetables. On a cut, the gap from 2% is small per serving, so let taste decide. It's still one of the cheaper high-protein dairy foods.
Preparation and cooking
The richer curds hold up well in lasagna, stuffed peppers and egg bakes, where it can replace ricotta. Baking doesn't change the macros, though the oven drives off moisture and makes the finished dish denser per gram.
Buying and storage
Read the sodium figure and the ingredient list, because some brands add thickeners or extra salt. Small-curd and large-curd types are nutritionally similar. Keep it refrigerated and use it within about a week of opening.
Things to watch
This entry has a little more sodium than the 2% version, worth noting if you eat it often. It contains milk and lactose. Saturated fat is modest per serving but adds up if you get through large tubs every day.
Meal ideas
- Peach bowl: full-fat cottage cheese, sliced peaches, honey and toasted pecans.
- Egg bake: cottage cheese whisked with eggs, spinach and onion, baked in a tray.
- Low-carb lunch: cottage cheese with smoked salmon, cucumber and everything seasoning.
Nutrient highlights
Good source (10–19% DV per 100 g): Vitamin B12 (17%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 11.3 g | #6 of 18 |
| Protein per 100 g | 11.1 g | #9 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 98 kcal | #10 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Milk, skim / nonfat (vitamin D fortified)
34 kcal · P 3.4 · C 5 · F 0.1
→Cottage cheese, low-fat 2%
81 kcal · P 10.5 · C 4.8 · F 2.3
→Mozzarella, part-skim
254 kcal · P 24.3 · C 2.8 · F 15.9
→Kefir, plain, low-fat
41 kcal · P 3.8 · C 4.5 · F 1
→Parmesan cheese, hard
392 kcal · P 35.8 · C 3.2 · F 25.8
→Greek yogurt, plain, 2% fat
73 kcal · P 9.9 · C 3.9 · F 1.9
Compare Cottage cheese, full-fat 4% with Milk, skim / nonfat (vitamin D fortified) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in cottage cheese, full-fat 4%?
Cottage cheese, full-fat 4% has about 98 kcal per 100 g, or roughly 111 kcal per 1/2 cup (113 g).
How much protein is in cottage cheese, full-fat 4%?
About 11.1 g of protein per 100 g and 12.5 g per 1/2 cup. That works out to 11.3 g per 100 kcal, so it's a very protein-dense food.
Is cottage cheese, full-fat 4% good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is full-fat cottage cheese healthier than low-fat?
Neither is clearly healthier for everyone. Full-fat has slightly more calories and saturated fat, and some low-fat brands have a bit more calcium. Choose by calorie target and taste, plus any advice from your clinician.
Can I use cottage cheese instead of ricotta?
Yes. Full-fat cottage cheese works well in lasagna, stuffed pasta and bakes. Blend it first for a smoother, more ricotta-like texture. It usually gives similar or more protein per serving.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.