Cottage cheese is a low-calorie dairy product with a gentle taste. Despite its subtle flavor, it’s nutrient-dense and may support both weight reduction and muscle development.
It’s incredibly adaptable and can be used in numerous dishes. Its appeal has risen over recent decades, and it’s frequently suggested as part of a balanced eating plan.
Beyond being rich in protein, cottage cheese supplies a range of essential nutrients. For these reasons, athletes often include it in their diets and it appears in many slimming programs.
This article outlines the health benefits of cottage cheese and offers suggestions for adding it to your meals.
What is cottage cheese?
Cottage cheese is soft, white, and creamy in texture. Classified as a fresh cheese, it does not go through aging or ripening processes to intensify flavor.
As a consequence, it has a much milder taste compared with matured cheeses.
It’s produced from the curds of pasteurized cow’s milk that may be nonfat, reduced-fat, or whole milk.
Available options include varying curd sizes — small, medium, or large — and versions such as creamed, whipped, lactose-free, reduced-sodium, or sodium-free.
You can eat this adaptable cheese on its own or incorporate it into recipes.
Cottage cheese is loaded with nutrients
The nutrient content of cottage cheese depends on the milk fat level and the sodium added.
A half-cup (113-gram) serving of low-fat (1% milk fat) cottage cheese supplies the following nutrients for non-pregnant, non-lactating adults 19 years and older:
- 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: 18.5% of the DV
- Riboflavin: 14% of the DV for men and 17% for women
- Phosphorus: 21.5% of the DV
- Calcium: 6% of the DV for males 19–70 and females 19–50; 5% DV for females over 51 and males over 71
- Folate: 3% of the DV
It also contributes under 5% of the DV for vitamin B6, choline, zinc, and copper.
Carbohydrates make up about 3% of cottage cheese and primarily consist of lactose, a milk sugar some people struggle to digest.
When consuming large amounts, opt for low-sodium or sodium-free options, since high sodium intake can raise blood pressure in susceptible individuals, which may increase cardiovascular risk.
Notably, protein provides more than 70% of the calories in cottage cheese.
How cottage cheese is produced
Producing cottage cheese is straightforward and can even be done at home.
The method begins by curdling milk, typically by adding an acid like lemon juice or vinegar to warmed milk.
As acidity rises, casein protein forms curds that separate from the watery whey.
After the curd solidifies, it’s cut, cooked to release more liquid, washed to neutralize acidity, and drained to remove excess moisture.
The outcome is a mildly sweet curd that crumbles easily. Finally, items such as cream, salt, herbs, or spices may be added to flavor the finished product.
Cottage cheese may assist with weight loss
Cottage cheese is commonly included in weight-loss plans, largely because it’s high in protein but low in calories.
A 2012 study tracked people following diets that included protein-rich foods like cottage cheese for one year.
It found the diet was associated with average weight reductions of about 6.2 pounds (2.8 kg) in women and 3.1 pounds (1.4 kg) in men.
High-protein intakes, including the casein in cottage cheese, have been shown to increase satiety.
Greater feelings of fullness can translate to lower calorie intake and weight loss.
Also, cottage cheese provides a modest amount of calcium. Research has linked calcium and other dairy components to enhanced weight loss when paired with a calorie-restricted diet.
Additionally, dietary calcium has been connected to metabolic actions that may limit fat storage and promote fat reduction.
Cottage cheese and muscle building
Cottage cheese is a favorite among athletes and active people.
Due to its high protein content, it’s an excellent choice when trying to increase muscle mass.
When paired with resistance training, diets rich in protein can support gains in muscle.
The proteins in cottage cheese are especially helpful for muscle building.
Casein comprises about 80% of its protein and is digested slowly. For that reason, consuming it before sleep has been found to boost overnight muscle protein synthesis without impairing fat breakdown.
Because casein is absorbed gradually, many bodybuilders eat cottage cheese before bedtime. This provides a steady stream of amino acids to the bloodstream and muscles overnight, which may lessen muscle breakdown.
However, there’s no conclusive evidence that casein is superior to other dairy protein supplements, such as whey, for increasing lean mass or strength.
Additional health benefits of cottage cheese
Cottage cheese has been linked to several other potential health advantages.
May reduce risk of insulin resistance
Insulin resistance can lead to type 2 diabetes and cardiovascular disease.
Some studies suggest dairy consumption might be associated with a reduced risk of insulin resistance.
Although mechanisms aren’t fully understood, animal research found calcium could influence insulin sensitivity and decrease insulin resistance in rodents on high-fat diets.
Supports bone health
Besides calcium, cottage cheese supplies phosphorus and protein — nutrients consistently tied to better bone health.
Good source of selenium
A half-cup (113-g) portion provides about 19% of the DV for selenium. This mineral enhances antioxidant defense in the bloodstream.
How to add cottage cheese to your meals
With a mild taste and creamy consistency, cottage cheese is simple to integrate into many dishes.
Here are some inventive ways to enjoy it:
- Pancakes or waffles: Stir it into batter as a milk replacement.
- Salads: Toss it into salads to boost protein content.
- Fruit: Combine with berries, banana slices, peach wedges, mandarin segments, or melon chunks.
- Granola: Spoon over granola and drizzle with honey.
- Sour cream alternative: Use it in place of sour cream.
- Dips: Blend it into dips as a milk substitute.
- Smoothies: Puree with milk and fruit for a protein-packed smoothie.
- Toast: Spread it on toast for a creamy, protein-rich topping.
- Baked items: Incorporate it into muffins, cakes, breads, or rolls.
- Mayonnaise substitute: Use it on sandwiches or in recipes instead of mayo.
- Scrambled eggs: Add for extra creaminess.
- Lasagna: Swap it for ricotta in lasagna.
For recipes that call for milk or powdered milk, consider exploring a milk powder substitute when appropriate.
Potential issues for those with dairy sensitivities
As a dairy item, cottage cheese can cause problems for certain people.
Lactose intolerance
The lactose level in cheese falls as it ages.
Because cottage cheese is an unripened fresh cheese, it contains more lactose than aged varieties like Parmesan, Cheddar, or Swiss.
It may have even higher lactose if extra milk is added to the curd.
Therefore, cottage cheese may be unsuitable for people with lactose intolerance.
Those with lactose intolerance who consume cottage cheese can experience symptoms such as bloating, gas, diarrhea, and abdominal discomfort.
However, tolerance varies and some research indicates people with lactose intolerance can handle up to 12 g of lactose in one sitting.
Consequently, some individuals with lactose sensitivity might tolerate moderate amounts of cottage cheese, since 100 g of cottage cheese contains about 3.2 g of lactose.
If you’re lactose intolerant and want to try cottage cheese, consult a dietitian to test tolerance safely.
Dairy allergy
Besides lactose, cottage cheese contains whey and casein proteins — both potential allergens for those with dairy allergies.
If you’ve had allergic reactions to dairy, cottage cheese may not be appropriate for you.
The bottom line
Cottage cheese is a fresh curd cheese with a mild taste and smooth texture.
It’s rich in several nutrients including protein, B vitamins, and minerals such as calcium, selenium, and phosphorus.
Whether your goal is losing weight or increasing muscle, cottage cheese is among the most advantageous foods you can include in your diet.
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