Why Cottage Cheese Is Super Healthy and Nutritious (2024)

Cottage cheese is a low calorie cheese with a mild flavor. However, it is highly nutritious, which means it may help with weight loss and muscle gain.

Cottage cheese is versatile and can be enjoyed in many recipes. Its popularity has grown in the last few decades, and it’s often recommended as part of a healthy diet.

It’s not only high in protein but also essential nutrients. For these reasons, it’s widely used by athletes and featured in many weight loss plans.

This article explains why cottage cheese is so good for you and includes ways to incorporate it into your diet.

Cottage cheese is soft, white, and creamy. It’s considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor (1).

As a result, it has a very mild flavor compared with aged cheeses.

Cottage cheese is made from the curds of various levels of pasteurized cow’s milk, including nonfat, reduced-fat, or regular milk.

It’s also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties.

You can enjoy this versatile cheese by itself or as an ingredient in recipes.

Summary

Cottage cheese is a soft, white cheese with a mild flavor. It’s a fresh cheese offered with different milk fat levels and curd sizes.

The nutritional profile of cottage cheese varies depending on the level of milk fat used, and the amount of sodium added.

A half-cup, or 113-gram (g), serving of low fat (1% milk fat) cottage cheese provides the following nutrients (2):

  • Calories: 81
  • Protein: 14 g
  • Carbs: 3 g
  • Fat: 1 g
  • Vitamin B12: 29% of the Daily Value (DV)
  • Sodium: 20% of the DV
  • Selenium: 19% of the DV
  • Riboflavin: 15% of the DV
  • Phosphorus: 13% of the DV
  • Calcium: 5% of the DV
  • Folate: 4% of the DV

It also provides less than 5% of the DV for vitamin B6, choline, zinc, and copper (2).

The carb content of cottage cheese is around 3%. It consists of lactose, a milk sugar that some people have difficulty digesting.

When eating high amounts of cottage cheese, consider buying low sodium or sodium-free varieties. A high sodium intake raises blood pressure in some people, potentially increasing the risk of heart disease (3).

Notably, protein accounts for over 70% of the calories in cottage cheese.

Summary

Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.

Making cottage cheese is a simple process. You can even make it at home.

The process starts with curdling milk. This is done by adding an acidic substance, such as lime juice or vinegar, to warm milk (4).

When the acidity of the milk increases, curds of casein protein separate from the whey, the liquid part of the milk (4).

Once the curd has solidified, it’s cut into pieces and cooked until more moisture is released. It’s then washed to remove the acidity and drained to remove the moisture (4).

The result is a sweeter curd that can be easily crumbled. Finally, ingredients can be added to flavor the finished product, including cream, salt, herbs, and spices.

Summary

Cottage cheese is made by adding an acid to milk, which causes the milk to curdle. Then, the curd is drained and crumbled to make the final product.

Weight loss diets often include cottage cheese, which is partly because of its high protein and low calorie content.

One 2012 study followed people who maintained a diet that included high protein foods like cottage cheese for 1 year (5).

It showed that the diet helped decrease body weight by an average of 6.2 pounds (lbs), or 2.8 kilograms (kg), in females and 3.1 lbs (1.4 kg) in males (5).

Moreover, high intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness (6, 7, 8).

In fact, cottage cheese seems to stimulate feelings of fullness to a similar extent as eggs (9).

These feelings of fullness can lead to reduced calorie intake and weight loss (10).

Also, cottage cheese offers a small amount of calcium in each serving (2).

Studies have linked calcium and other components of dairy to increased weight loss when combined with a low calorie diet (11, 12, 13, 14).

Furthermore, dietary calcium has been associated with metabolic processes that reduce fat accumulation and accelerate fat loss (15).

Summary

Cottage cheese is high in protein and contains some calcium, both of which have been associated with weight loss.

Cottage cheese is popular among athletes and people who exercise.

Because of its high protein content, it’s a great food to incorporate into your diet if you want to build muscle mass.

When combined with resistance training, a diet including high protein foods can help you increase muscle mass (16).

Also, the proteins in cottage cheese are particularly effective at helping you build muscle.

Casein accounts for 80% of its protein content and is slowly absorbed. For this reason, consuming it before bed has been shown to increase metabolism and muscle synthesis overnight without affecting the breakdown of fats (17).

Due to the slow absorption of casein, some bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown (18).

However, note that there is no research to suggest that casein is more effective than other dairy-based protein supplements, such as whey, at increasing lean body mass or strength (19).

Summary

Cottage cheese is packed with casein protein. Casein is slowly absorbed, promotes muscle gain, and helps prevent muscle breakdown.

Cottage cheese has also been associated with other health benefits.

May help prevent insulin resistance

Insulin resistance can lead to the development of type 2 diabetes and heart disease (20).

Interestingly, some research shows that the consumption of dairy products may be linked to a lower risk of insulin resistance (21, 22).

Though the exact mechanism is unclear, one animal study found that calcium could regulate insulin sensitivity and reduce insulin resistance in rats fed a high fat diet (23).

Can promote bone strength

In addition to calcium, cottage cheese is a good source of phosphorus and protein. These nutrients have consistently been linked to improved bone health (24, 25).

High in selenium

A half-cup (113-g) serving of cottage cheese offers 19% of the DV for selenium. This mineral has been shown to increase antioxidant protection in the blood (2, 26).

Summary

Cottage cheese can help reduce the risk of developing insulin resistance. It can also help improve bone health and provide antioxidant protection.

Cottage cheese’s mild flavor and soft texture make it easy to include in your meals and recipes.

Here are some creative ways to eat cottage cheese:

  • Pancakes or waffles: Mix it into the batter as a substitute for milk.
  • Salads: Add it to your favorite salads for extra protein.
  • Fruit: Mix it with fruits like berries, sliced bananas, peach slices, mandarin wedges, and melon chunks.
  • Granola: Top it with granola and drizzle it with honey.
  • Sour cream substitute: It works well as a sour cream substitution.
  • Dipping sauces: Mix it into dipping sauces as a substitute for milk.
  • Smoothies: Blend it with some milk and fruit for a fruit smoothie.
  • Toast: It makes a creamy, protein-rich spread.
  • Baked goods: Bake it into muffins, cakes, bread, or dinner rolls.
  • Mayo substitute: Spread it on sandwiches or use it in recipes.
  • Scrambled eggs: It’ll give your eggs an extra creamy texture.
  • Lasagna: Use it as a substitute for ricotta cheese.
Summary

Cottage cheese is a versatile ingredient that you can incorporate into many different meals and recipes.

Cottage cheese is a dairy product that can cause problems for some people.

Lactose intolerance

The lactose content of cheese decreases as cheese ages.

Because cottage cheese is a fresh, unripened cheese, it contains more lactose than aged cheeses like Parmesan, Cheddar, or Swiss (27).

Moreover, cottage cheese may contain even more lactose if additional milk is added to the curd.

For these reasons, cottage cheese may not be a good choice if you have lactose intolerance.

When people with lactose intolerance eat cottage cheese, they may experience digestive problems such as bloating, gas, diarrhea, and stomach pain.

However, people with lactose intolerance may be able to tolerate different amounts of lactose. In fact, some research shows that people with lactose intolerance can tolerate up to 12 g of lactose in a single sitting (28).

Therefore, some people with lactose intolerance may be able to tolerate cottage cheese in moderation, as each half-cup (113-g) serving contains just 3.6 g of lactose (27).

Dairy allergy

In addition to lactose, cottage cheese contains casein and whey, two types of protein in cow’s milk to which some people are allergic (29).

If you have experienced an allergic reaction to any dairy product, you may not be able to tolerate cottage cheese.

Summary

Cottage cheese can cause digestive problems if you have lactose intolerance. It can also cause allergic reactions in those who are allergic to dairy or milk proteins.

Cottage cheese is a curd cheese with a mild flavor and smooth texture.

It’s high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus.

If you’re looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.

Why Cottage Cheese Is Super Healthy and Nutritious (2024)

FAQs

Why Cottage Cheese Is Super Healthy and Nutritious? ›

Cottage cheese is an excellent source of protein and contains relatively few calories. It's also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.

Why cottage cheese is super healthy and nutritious? ›

The high protein content in cottage cheese comes mostly from casein, which — because it's slowly absorbed — can build muscle just as well as whey protein. Thyroid health. Cottage cheese is an excellent source of selenium, an essential trace mineral that plays an important role in how your thyroid works.

Is it okay to eat cottage cheese daily? ›

He said that while most cheese, including cottage cheese, contains nutrients such as vitamins and calcium, it can also have high levels of sodium and fat, so he recommends eating it in moderation.

Is cottage cheese healthy for your stomach? ›

Besides the reasons outlined above, cottage cheese may help with gut health. Since it is often fermented, (a process that helps remove the cheese curds from the liquid) cottage cheese may contain “good” bacteria called probiotics. Snodgrass says probiotics are “crucial” to good digestion.

What cottage cheese is healthiest? ›

Fat-free, 1% and 2% fat cottage cheese have less saturated fat and fewer calories than the 4% fat variety, which includes cream. Lower fat varieties also generally have slightly more protein.

What's better, Greek yogurt or cottage cheese? ›

So far, these two high-protein snacks are neck in neck when considering protein, calcium and calories. But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver 8 to 9 times the sodium found in Greek yogurt.

Is cottage cheese good for your liver? ›

Best cheeses to include in a healthy diet are low-fat or fat-free cottage cheese or mozzarella cheese made with skim milk. There are also other varieties of cheese that are available as low fat and fat-free.

Why does cottage cheese burn belly fat? ›

What is in cottage cheese that burns fat? Cottage cheese itself does not burn fat. But it is high in protein, with 25 grams per one cup serving. Fat is burned through exercise and moving your body.

Is cottage cheese anti-inflammatory? ›

A 2021 study of 35,352 postmenopausal women published in the Journal of the Academy of Nutrition and Dietetics reported a connection between higher intakes of dairy foods (including cottage cheese) and lower levels of CRP and IL-6. The same study revealed that eating yogurt was linked to a drop in type 2 diabetes risk.

Is cottage cheese a probiotic or prebiotic? ›

We won't dive deep into the nutrition, but it's worth noting that the cultures found in fermented foods, such as cultured cottage cheese, are considered probiotics, or good bacteria says Chef Julie Andrews, MS, RDN, FAND. Research points to their potential benefit in keeping our gut microbiome healthy.

Is cottage cheese better than eggs? ›

Cottage cheese contains more protein than two eggs.

And that's just the protein in a personal-size cup of the stuff (5.3 oz)—in that size, those wannabe trendy cottage cheeses are weighing in at 16 to 19 grams of protein; eggs have about 6 g each.

What to pair cottage cheese with? ›

SWEET
  • Fresh fruit. Try chopped peaches, plums or pineapple (or add your favorites). Berries. Blueberries, strawberries, raspberries, blackberries, etc!
  • Jam and toasted nuts.
  • Granola and honey. Or Granola and maple syrup.
  • Dried fruit. Try apricots or cranberries.
  • Chocolate. Chips, chunks or shavings!

Is cottage cheese a superfood? ›

It's high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. If you're looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.

Is cottage cheese a highly processed food? ›

Cottage Cheese Is a Versatile Processed Food. Many people are rightfully confused as to what makes a food product or beverage processed. Processes such as pasteurizing milk, canning fruits and vegetables, and vacuum packing meats help prevent spoilage and increase overall food safety.

Why is cottage cheese healthier than ricotta? ›

Compared to cottage cheese, ricotta typically has roughly four times the amount of saturated fats. Though cottage cheese has a lower fat content, ricotta cheese is higher in calcium and selenium, as well as vitamins A, E, D, and B2.

Top Articles
Latest Posts
Article information

Author: Fredrick Kertzmann

Last Updated:

Views: 5691

Rating: 4.6 / 5 (46 voted)

Reviews: 85% of readers found this page helpful

Author information

Name: Fredrick Kertzmann

Birthday: 2000-04-29

Address: Apt. 203 613 Huels Gateway, Ralphtown, LA 40204

Phone: +2135150832870

Job: Regional Design Producer

Hobby: Nordic skating, Lacemaking, Mountain biking, Rowing, Gardening, Water sports, role-playing games

Introduction: My name is Fredrick Kertzmann, I am a gleaming, encouraging, inexpensive, thankful, tender, quaint, precious person who loves writing and wants to share my knowledge and understanding with you.