Most Americans (90%) don’t get enough dairy. If you are one of them and you avoid cheese because it can be high in fat and calories, you might want to consider cottage cheese.
Cottage cheese is a low-calorie and healthy dairy option. But the health benefits of this soft and mild cheese go far beyond calorie count. Here’s what you need to know:
Health benefits of cottage cheese
Cottage cheese is made from curds (clumps) that form when acid combines with pasteurized nonfat, low-fat (1% or 2%) or whole-fat cow’s milk. The curds give cottage cheese a unique “pebbled” texture available as small or large curd.
The National Library of Medicine labels cottage cheese a “diet-boosting food” because it’s nutritious without added sugar and saturated fat calories. Cottage cheese’s overall nutritional benefits and profile may depend on its fat level and added ingredients, but its claim to fame is its high protein content, with more protein per serving than eggs or Greek yogurt.
Adding cottage cheese to your diet regimen may:
1. Contribute to a balanced diet
Just one serving of cottage cheese provides a wealth of nutrition. According to the U.S. Department of Agriculture (USDA), just under a half cup (100 grams) of low-fat (2%) cottage cheese has:
- Calories: 84
- Carbohydrates: 4.3 grams (g)
- Fat: 2.3 g
- Fiber: 0 g
- Protein: 11 g
- Total sugar: 4.1 g
Cottage cheese also has many essential vitamins and minerals, including calcium, phosphorus, potassium and vitamin B12.
2. Help with weight management
Cottage cheese’s protein content and low calories make it an ideal food for weight management. Research shows that whether you are trying to lose weight or reduce your risk of overweight or obesity, eating a high-protein diet can help you feel full and satisfied for longer.
Additionally, the protein in cottage cheese is mostly casein, a type of protein that takes your body longer to absorb and digest. Casein helps with appetite control and building muscle, which can lead to better weight management over time.
3. Promote blood sugar control
With only 5 g of carbohydrates and no added sugar, plain cottage cheese is an excellent choice to help you manage blood sugar levels. The high amount of protein in cottage cheese may also help prevent spikes in blood sugar. That means your energy will stay even and balanced after eating cottage cheese.
If blood sugar is a concern, be careful when adding flavor to cottage cheese. Mixing in fruit or other sugar-laden ingredients can significantly change the total sugar content.
4. Stimulate gut health
Like yogurt, cottage cheese often involves adding bacteria to milk — as part of the curdling process. The good bacteria work as probiotics, which can help balance your gut microbiome and protect it from harmful bacteria.
But not all cottage cheese contains good bacteria. Look for “live and active cultures” on the label.
5. Support bone health
Dairy foods and protein are linked to a lower risk of fractures as you age. Protein helps maintain bone mineral density — the mineral content in bones that keeps them strong. Keeping your bones dense reduces your risk of osteoporosis (a disease that weakens your bones).
Cottage cheese supports bone health because it contains critical minerals, such as:
Tips and ways to eat cottage cheese
Cottage cheese is easy to eat as a snack or add to recipes. But when adding cottage cheese to your diet, think about:
- Lactose: Not everyone can digest lactose (milk sugar). Cottage cheese, which is soft and fresh, contains more lactose than harder, aged cheeses. If you are lactose intolerant, cottage cheese may not be a good choice.
- Pairing it with fiber: Cottage cheese contains no fiber. To balance your snack or meal, spread cottage cheese on whole-grain bread or eat it with a high-fiber fruit or vegetable, such as raspberries or carrots.
- Sodium content: Cottage cheese can be high in salt. Always check the label for sodium, and if you have high blood pressure, opt for a low-sodium variety.
Looking for new ways to eat cottage cheese? A quick online search will yield tons of recipes. You can:
- Add it to eggs, oatmeal or pancake batter for a boost of protein with breakfast
- Blend it into smoothies to increase protein and creaminess
- Dip crackers, veggies or fruit in it
- Mix it with pesto or seasonings to enhance the flavor
- Spread it on toast and sandwiches
- Use it to make sauces, baked goods and wraps
