Table of ContentsView AllTable of ContentsHealth BenefitsNutritional BenefitsHow Is Cottage Cheese Made?Selecting Cottage CheeseServing SuggestionsNondairy AlternativesSummary
Table of ContentsView All
View All
Table of Contents
Health Benefits
Nutritional Benefits
How Is Cottage Cheese Made?
Selecting Cottage Cheese
Serving Suggestions
Nondairy Alternatives
Summary
There are 25 grams (g) of protein in 1 cup of cottage cheese.Compare that to the 17 g in 1 cup of Greek yogurt—or the 12 g in 2 eggs—and it’s clear that cottage cheese is a protein powerhouse.
It’s also rich in vitamins and minerals that support healthy bones and anincrease in red blood cells. What’s more, including cottage cheese in your diet can help improve your gut health and support weight loss.
Cottage cheese can be a beneficial part of most eating plans, and may provide the following benefits:
What Is the Cottage Cheese Diet?
Cottage cheese is a rich source of protein. It also contains riboflavin (vitamin B2), which supports energy production and metabolism.
Compared to hard cheeses, cottage cheese has less saturated fat and 5 times morepotassium. Potassium is a mineral that supports many bodily functions, including nerve signal delivery, muscle contractions, and blood pressure regulation.
A 100-g (about 3.5-ounce) serving of low-fat (2% milk fat) cottage cheese contains:
Cheese Has Carbs, But How Much Exactly?
Those solids, called curds, are cut into pieces and then cooked and pressed to express more whey.After the curds are rinsed a final time, salt—and sometimes flavorings, probiotics, and thickeners—are added.
Selecting a Cottage Cheese
The basic ingredients of cottage cheese are milk, cream, salt—and sometimes live and active cultures. However, the concentration of these ingredients varies, and other substances may be added based on the type of product you choose.
Factors to consider when selecting a cottage cheese include:
How to Eat Cottage Cheese
Cottage cheese is a versatile food. Here are a few suggestions for ways to enjoy it in a variety of meals:
While cottage cheese has many health benefits, it’s not a good choice for people with a milk allergy or those who are lactose intolerant. Anyone who excludes dairy from their diet will also want to avoid this food.
To get the texture and protein of cottage cheese without dairy, try one of these alternatives:
Cottage cheese is a soft cheese that is packed with protein, and low in fat and calories. It can be a versatile part of any eating plan, and is easy to incorporate into meals.
There are many different varieties of cottage cheese available. However, some types contain high amounts of added sodium and/or sugar that may offset the health benefits. Check the nutrition facts label to understand what’s in the cottage cheese you’re buying.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.USDAUSDAAmerican Dairy Association.All about cottage cheese.Harvard Health Publishing Harvard Medical School.Understanding the health benefits of taking probiotics.Marsset-Baglieri A, Fromentin G, Nau F, et al.The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.Appetite. 2015;90:136-143. doi:10.1016/j.appet.2015.03.010Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Stokes T, Hector A, Morton R, McGlory C, Phillips S.Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training.Nutrients. 2018;10(2):180. doi:10.3390/nu10020180Bonjour JP.Calcium and phosphate: a duet of ions playing for bone health.J Am Coll Nutr. 2011;30(5 Suppl 1):438S-48S. doi:10.1080/07315724.2011.10719988Tahreem A, Rakha A, Rabail R, et al.Fad diets: facts and fiction.Front Nutr. 2022;9:960922. doi: 10.3389/fnut.2022.960922U.S. Department of Agriculture.Cheese, cottage, low-fat, 2% milk fat.The California Dairy Press Room. “Cottage Cheese.“Centers for Disease Control and Prevention.Sodium intake and health.Academy of Nutrition and Dietetics.What to look for in cottage cheese.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.USDAUSDAAmerican Dairy Association.All about cottage cheese.Harvard Health Publishing Harvard Medical School.Understanding the health benefits of taking probiotics.Marsset-Baglieri A, Fromentin G, Nau F, et al.The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.Appetite. 2015;90:136-143. doi:10.1016/j.appet.2015.03.010Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Stokes T, Hector A, Morton R, McGlory C, Phillips S.Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training.Nutrients. 2018;10(2):180. doi:10.3390/nu10020180Bonjour JP.Calcium and phosphate: a duet of ions playing for bone health.J Am Coll Nutr. 2011;30(5 Suppl 1):438S-48S. doi:10.1080/07315724.2011.10719988Tahreem A, Rakha A, Rabail R, et al.Fad diets: facts and fiction.Front Nutr. 2022;9:960922. doi: 10.3389/fnut.2022.960922U.S. Department of Agriculture.Cheese, cottage, low-fat, 2% milk fat.The California Dairy Press Room. “Cottage Cheese.“Centers for Disease Control and Prevention.Sodium intake and health.Academy of Nutrition and Dietetics.What to look for in cottage cheese.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.USDAUSDAAmerican Dairy Association.All about cottage cheese.Harvard Health Publishing Harvard Medical School.Understanding the health benefits of taking probiotics.Marsset-Baglieri A, Fromentin G, Nau F, et al.The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.Appetite. 2015;90:136-143. doi:10.1016/j.appet.2015.03.010Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Stokes T, Hector A, Morton R, McGlory C, Phillips S.Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training.Nutrients. 2018;10(2):180. doi:10.3390/nu10020180Bonjour JP.Calcium and phosphate: a duet of ions playing for bone health.J Am Coll Nutr. 2011;30(5 Suppl 1):438S-48S. doi:10.1080/07315724.2011.10719988Tahreem A, Rakha A, Rabail R, et al.Fad diets: facts and fiction.Front Nutr. 2022;9:960922. doi: 10.3389/fnut.2022.960922U.S. Department of Agriculture.Cheese, cottage, low-fat, 2% milk fat.The California Dairy Press Room. “Cottage Cheese.“Centers for Disease Control and Prevention.Sodium intake and health.Academy of Nutrition and Dietetics.What to look for in cottage cheese.
U.S. Department of Agriculture.
USDA
American Dairy Association.All about cottage cheese.
Harvard Health Publishing Harvard Medical School.Understanding the health benefits of taking probiotics.
Marsset-Baglieri A, Fromentin G, Nau F, et al.The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.Appetite. 2015;90:136-143. doi:10.1016/j.appet.2015.03.010
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Stokes T, Hector A, Morton R, McGlory C, Phillips S.Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training.Nutrients. 2018;10(2):180. doi:10.3390/nu10020180
Bonjour JP.Calcium and phosphate: a duet of ions playing for bone health.J Am Coll Nutr. 2011;30(5 Suppl 1):438S-48S. doi:10.1080/07315724.2011.10719988
Tahreem A, Rakha A, Rabail R, et al.Fad diets: facts and fiction.Front Nutr. 2022;9:960922. doi: 10.3389/fnut.2022.960922
U.S. Department of Agriculture.Cheese, cottage, low-fat, 2% milk fat.
The California Dairy Press Room. “Cottage Cheese.”
Centers for Disease Control and Prevention.Sodium intake and health.
Academy of Nutrition and Dietetics.What to look for in cottage cheese.
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