Is Cottage Cheese Keto Friendly?

Answer: Cottage cheese is keto-friendly spread in small amounts, but there are other dairy spreads that fit the keto diet better.

Keto Meter: 4
Cottage Cheese

Each serving of cottage cheese (4 oz) contains 3.8 g of net carbs. The carb count is relatively high, but in small amounts, it can be a great complement to keto snacks as a dip or spread.

Stick to plain, full-fat cottage cheese. 2% or low-fat varieties are acceptable but not ideal. Avoid flavored cottage cheese as the flavoring agents often pack extra cabs.

Cottage cheese is a good source of fats, at 4.9 g per serving. The keto diet is all about fats, so any time you can find a high-fat food you enjoy, consider it a win.

Cottage cheese is also a good source of protein, at 12.6 g per serving.

Vitamins and nutrients

Cottage cheese contains 20% of your daily value of vitamin B12, which may reduce your risk of anemia and osteoperosis.

Relative to foods like nuts and leafy greens, cottage cheese is low in nutrients. Enjoy it in moderation, but don't let your indulgence push out other, healthier carbs.


If you're craving a keto dairy spread, consider cream cheese or sour cream. Both foods have the high-fat, low-carb macros that keto dieters crave.

Nutrition Information

Serving size: 4 oz

Net carbs3.8 g
Fat4.9 g
Protein12.6 g
Total carbs3.8 g
Fiber0.0 g

Source: USDA

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