The amount of calories in 1 cup of cottage cheese depends upon the percentage of milk fat in the food. Cottage cheese with 2 percent milk fat has about 204 calories per cup. Low-fat cottage cheese with 1 percent milk fat has only about 163 calories in a 1-cup serving.
There are approximately 123 calories in a cup of nonfat cottage cheese. Creamed cottage cheese, which is 4 percent milk fat, has about 234 calories per cup.
Cottage cheese is an excellent source of protein, with almost 30 grams per cup. It also has a significant amount of riboflavin. Though milk is high in calcium, when cottage cheese is made, some of the calcium is lost during the separation of whey.