Is Cottage cheese keto?
Keto in moderation 3.8 g net carbs per half a cup (113 g) — 19% of a 20 g keto day.
Short answer: In moderation. Half a cup (113 g) of cottage cheese: 3.8 g net carbs — 19% of a strict 20 g keto day — with 4.9 g fat and 12.5 g protein.
Log cottage cheese in KetoraFree. Weigh it once and Ketora remembers your portion.
Cottage cheese is high in protein and moderate in carbs. It suits people who struggle to reach protein targets.
How cottage cheese fits a keto carb budget
On a 20 g day you could eat about 5.2 servings before reaching the limit — in practice cottage cheese will never be what pushes you over.
Worked example. 113 g of cottage cheese = 3.8 g total carbs − 0 g fibre = 3.8 g net carbs, 4.9 g fat, 12.5 g protein and 111 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per half a cup (113 g) |
|---|---|---|
| Calories | 98 kcal | 111 kcal |
| Fat | 4.3 g | 4.9 g |
| Protein | 11.1 g | 12.5 g |
| Total carbohydrate | 3.4 g | 3.8 g |
| Fibre | 0 g | 0 g |
| Net carbs | 3.4 g | 3.8 g |
Where the energy comes from:
How to eat cottage cheese on keto
- Choose 4% milkfat for better keto macros.
Keto recipes with cottage cheese
Compared with other dairy foods
Cottage cheese ranks #6 of 10 dairy foods in our database by net carbs per 100 g (lowest first). Full-fat, unsweetened dairy fits; milk sugar (lactose) is the thing to watch.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Eggs | 0.7 g | 0.7 g |
| Cheddar cheese | 1.3 g | 0.4 g |
| Mozzarella | 2.2 g | 0.6 g |
| Heavy cream | 2.8 g | 0.8 g |
| Parmesan cheese | 3.2 g | 0.3 g |
| Greek yogurt (plain, full-fat) | 4 g | 3.4 g |
See all dairy foods ranked by net carbs →
Frequently asked questions
How many net carbs are in cottage cheese?
Cottage cheese has about 3.4 g of net carbs per 100 g (3.4 g total carbohydrate minus 0 g fibre), and about 3.8 g per half a cup (113 g).
Can you eat cottage cheese on keto?
In measured portions. One half a cup uses about 19% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.