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Protein
· Nutrition guide
🫙 Cottage Cheese
High casein protein, low calorie. The underrated nighttime protein source.
Calories
98
kcal
Protein
11
g
Carbs
3.4
g
Fat
4.3
g
Fibre
0
g
Per 100g
Common servings
Calories per serving size
Small portion (100g)
100g
98
kcal
11.0
protein
3.4
carbs
4.3
fat
Standard portion (150g)
150g
147
kcal
16.5
protein
5.1
carbs
6.4
fat
Large portion (200g)
200g
196
kcal
22.0
protein
6.8
carbs
8.6
fat
Why it matters
Key nutrients in Cottage Cheese
Casein protein
11g / 100g
Slow-digesting protein ideal before sleep for overnight muscle repair.
Calcium
83mg / 100g
Bone health and PMS symptom reduction.
Phosphorus
159mg / 100g
Bone mineralisation and energy metabolism.
B12
0.43mcg / 100g
Red blood cell production and nerve function.
Cycle nutrition
When Cottage Cheese is most valuable
The slow-release casein protein makes cottage cheese excellent before sleep — keeping blood sugar stable overnight, which directly reduces the cravings and mood disruption of the luteal phase.
Logging in Oli
How to track Cottage Cheese accurately
"150g cottage cheese" is highly accurate for text logging. Full-fat vs low-fat differs by about 30 calories per 100g. It's often underestimated in photo logging — specify quantity.
Quick log in Oli
"Small portion (100g)"
98 kcal · 11.0g protein
Cycle-aware tracking
Track Cottage Cheese — and every other food — effortlessly.
Oli adjusts your targets based on your cycle phase automatically. No manual logging.