How much protein is in 4 oz of cottage cheese, low-fat 1%?

A 4 oz (113g) serving of cottage cheese, low-fat 1% provides 12.5g of protein and 92 calories, along with 3.9g of carbohydrates and 2.6g of fat.

How much cottage cheese, low-fat 1% do I need to get 30g of protein?

To get 30 grams of protein from cottage cheese, low-fat 1%, you need 9.6 oz (273 grams), which contains approximately 221 calories.

100 grams of cottage cheese, low-fat 1% contains 11g of protein (81 kcal). One full pound (16 oz / 454g) contains 49.9g of protein (367 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 12.5g Protein (92 kcal)

To hit 30g of protein from cottage cheese, low-fat 1%, measure 9.6 oz (273 g) for ~221 calories.

Per 4 oz (113g US)

12.5g P

92 kcal · 3.9g C · 2.6g F

Per 100 Grams

11g P

81 kcal · 3.4g C · 2.3g F

Per 1 Pound (16 oz)

49.9g P

367 kcal total

30g Protein Portion

9.6 oz

273g · 221 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	6.4 oz	182 g	147 kcal	6.2g C · 4.2g F
30g Protein	9.6 oz	273 g	221 kcal	9.3g C · 6.3g F
40g Protein	12.8 oz	364 g	295 kcal	12.4g C · 8.4g F
50g Protein	16.0 oz	455 g	369 kcal	15.5g C · 10.5g F