Cottage cheese
Low GI
GL 2.1 per cup (210 g) · GL 1 per 100 g
- About 11 g of protein per 100 g, mostly slow-digesting casein, for 98 kcal.
- Salty for a fresh cheese: about 315 mg of sodium per 100 g, around 700 mg per cup.
Cottage cheese has a glycemic index of 10 (Low). One cup (210 g) adds a glycemic load of 2.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #172179 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1.4 per 100 g Skyr fills the same bowl with about the same protein (10.5 g per 100 g) for fewer calories: 60 vs 98 kcal.
Skyr - GL 0.9 per 100 g Twaróg (curd cheese) is a firmer fresh cheese with more protein: about 18 g vs 11 g per 100 g.
Curd cheese - GL 1.2 per 100 g Low-fat quark is smooth instead of grainy and gives 12 g of protein for 68 kcal per 100 g.
Quark - GL 0.4 per 100 g Plain Greek yogurt works in the same bowls and dips, with similar calories (97 kcal) and a tangier, creamier texture.
Greek yogurt
Forms of Cottage cheese
- GI 10 · GL 0.5 per 100 g low fat
Low fat cottage cheese - Skim cottage cheeseGI 10 · GL 0.7 per 100 g skim
- GI 35 · GL 1 per 100 g vanillasugar free
Cottage cheese with vanilla and xylitol - GI 35 · GL 1 per 100 g garlicherb
Garlic herb cottage cheese - GI 27 · GL 1 per 100 g high protein
High protein cottage cheese - Low sodium cottage cheeseGI 27 · GL 1 per 100 g low sodium
- Skim vanilla cottage cheeseGI 45 · GL 3 per 100 g skimvanilla
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Cottage cheese is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 14 g | 0.1 |
| 1/2 cup (4 oz) | 113 g | 1.1 |
| 1 pot (200 g) | 200 g | 2 |
| 1 cup, large curd | 210 g | 2.1 |
| 1 cup, small curd | 225 g | 2.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 98 kcal |
| Carbohydrates | 3.4 g |
| Sugars (Total) | 2.7 g |
| Natural | 2.7 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 11.1 g |
| Fat | 4.3 g |
| Saturated | 1.7 g |
| Unsaturated | 2.6 g |
| Sodium | 364 mg |
Processing Level
Why this score?
- About 11 g of protein per 100 g, mostly slow-digesting casein, for 98 kcal.
- Low in carbohydrate (3.4 g per 100 g): glycemic load below 1.
- Low-fat (81 kcal) and fat-free (72 kcal) versions keep about the same protein.
- Salty for a fresh cheese: about 315 mg of sodium per 100 g, around 700 mg per cup.
- No fibre at all.
- Sweetened flavours (vanilla, chocolate) add sugar that plain cottage cheese does not have.
Calculate the glycemic load of a meal with Cottage cheese
Allergens
Recipes with Cottage cheese
Frequently Asked Questions
What is the glycemic index of Cottage cheese?
Cottage cheese has a glycemic index of 10 (Low). One cup (210 g) has a glycemic load of 2.1; per 100 g the glycemic load is 1.
Is Cottage cheese good for people with insulin resistance?
Cottage cheese has a low glycemic index (10), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Cottage cheese has the lowest glycemic load?
Among the forms of Cottage cheese in this database, Low fat cottage cheese has the lowest glycemic load (0.5 per 100 g).
Check Cottage cheese in the Logi app, with your portion.
