Animal · dairy
Cottage Cheese
Cottage Cheese provides 11 g of protein per 100 g (11 g per typical serving).
11gprotein / 100 g
- Per serving
- 11 g (1/2 cup · 100 g)
- Calories
- 98 kcal / 100 g
- Protein density
- 11.2 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
117%
Excellent quality
Leucine
1 g
1 g per serving
Digestion
Slow
Best: Between meals / pre-sleep
Limiting amino acid
None (complete protein)
All 9 essential amino acids covered
Nutrition per 100 g
- Protein 11 g 46% kcal
- Fat 4.3 g 40% kcal
- Carbs 3.4 g 14% kcal
| Calories | 98 kcal |
|---|---|
| Leucine | 1,000 mg (9.1% of protein) |
| Lysine | 900 mg |
| Typical serving | 1/2 cup (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1/2 cup) = 1 g leucine
About 2.5 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Vegetables & whole grainsAlready a complete protein. Pair for fiber and micronutrients.
- Rice, potatoes or quinoaCarbohydrates help refuel after training.
Cost & footprint
- Cost per gram of protein
- $0.025
- Cost for 30 g protein
- ≈ $0.75
- Carbon footprint
- 8.9 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.