Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Cottage cheese is zero oxalate, high protein (14g per half-cup), and rich in calcium (100-150 mg per serving). It's one of the best high-protein, kidney-stone-safe foods you can eat. The calcium actively helps by binding oxalate from other foods in your meal. Use it as a breakfast base with fruit, a lunch protein with vegetables, or a post-workout snack. The 2% milkfat version balances protein-to-calorie ratio. Full-fat is fine too — the fat doesn't affect oxalate.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 113 g | 0 mg | Safe |
| 2 x 1/2 cup | 226 g | 0 mg | Safe |
| ½ x 1/2 cup | 56 g | 0 mg | Safe |
🏷️ Tags
🟢 See all Dairy & Eggs rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Cottage cheese safe for kidney stones?
Short answer: yes. Longer answer: at 0 mg per 1/2 cup, Cottage cheese is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.
What's the oxalate content of Cottage cheese?
One 1/2 cup of Cottage cheese = 0 mg oxalate. Scale it up to 100g and you're at 0 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Cottage cheese low or high oxalate?
Nope. Cottage cheese is a low-oxalate food — just 0 mg per 1/2 cup. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Cottage cheese?
The easiest move: swap Cottage cheese for any 🟢 Safe food in the related foods grid. They're all under 25 mg per serving and verified by Harvard's 2024 data. Problem solved.
How reliable is the data for Cottage cheese?
Oxalate: very reliable (Harvard 2024 lab measurement). Other nutrients: still being matched to USDA data. The oxalate figure is what matters for a kidney stone decision, and that one's solid.