Cottage cheese is a creamy, soft, white cheese made from pasteurized cow’s milk curds. It has many health benefits: it is relatively low in calories, but packed with protein, B vitamins, and other healthy nutrients. In addition, low-sodium and lactose-free options make cottage cheese suitable for many diets.
Here’s everything you need to know about cottage cheese, including its nutrition, benefits, risks, and ways to incorporate it into your diet.
Cottage cheese has long been a popular choice among athletes and gym-goers, thanks to its cost-effectiveness, ease of use, and high protein content.
When combined with strength training, protein has been shown to be beneficial for muscle growth. It provides the amino acids needed to rebuild and repair muscle tissue.
The proteins in cottage cheese come mainly from casein, a slowly digestible protein.
Studies suggest that consuming casein before bed, especially after evening strength training, can support muscle recovery. Researchers believe this is due to its ability to increase amino acid availability during sleep, preventing muscle protein breakdown and reducing exercise-induced muscle damage.
In addition, there is evidence that dairy products may help prevent muscle breakdown and maintain muscle health in older adults.
Cottage cheese is a low-calorie, high-protein food that can help you reach your weight loss goals.
High-protein diets are associated with weight loss and the prevention of obesity and related diseases.
This is partly because proteins have a more satiating effect and a greater thermic effect than carbohydrates and fats, meaning that the body burns more calories digesting them.
A 2016 study found that increased dairy intake, when combined with a low-calorie diet, can lead to significant weight loss and fat loss without muscle loss. These effects are attributed to the protein and calcium content.
Several studies have linked calcium to weight loss, possibly by reducing fat production and increasing the breakdown of existing fat in the body. Calcium may also increase fat excretion in the stool.
Cottage cheese contains a fair amount of calcium, a mineral the body needs to maintain strong bones. Inadequate dietary calcium intake can lead to osteoporosis, which causes weak, fragile bones and an increased risk of fractures.
Cottage cheese is also a good source of phosphorus, which plays an important role in bone health. Although extremely rare in the United States, inadequate phosphorus intake can lead to bone pain, muscle weakness, and osteomalacia, a condition that occurs when bones become soft and weak.
Additionally, the protein in cottage cheese may help prevent bone loss and reduce the risk of bone fractures in the elderly.
The nutritional profile of cottage cheese varies depending on the type of milk used to make it. A half-cup serving of low-fat (1-2% milk fat) cottage cheese provides the following nutrients:
- Calories: 93
- Egg white: 12.4 grams (g)
- Fat: 2.6 grams
- Carbohydrates: 4.9 grams
- Selenium: 30% of the Daily Value (DV)
- Riboflavin: 20% of the daily requirement
- Vitamin B12: 20% of the daily requirement
- Sodium: 16% of the daily requirement
- Phosphorus: 13% of the daily requirement
- Calcium: 9% of the daily requirement
As a dairy product, cottage cheese is considered a complete source of high-quality protein. This is because it contains all nine essential amino acids that the body cannot produce on its own.
Cottage cheese is an excellent source of selenium, a mineral that helps your body make unique proteins called antioxidant enzymes. These enzymes help protect cells from damage caused by free radicals (unstable molecules). Some research also suggests that selenium may help ward off certain types of cancer and protect the body from the toxic effects of heavy metals.
It’s also a good source of riboflavin and vitamin B12, which help the body make energy from the food you eat.
Vitamin B12 in particular is important for keeping your nerves and blood cells healthy and protects against anemia caused by a vitamin B12 deficiency, which can cause fatigue and weakness.
Because cottage cheese is relatively high in sodium, it’s best to opt for low-sodium varieties, especially if your healthcare provider has advised you to limit the amount of sodium in your diet.
Although cottage cheese is generally safe for most healthy people, it can cause side effects in some people.
Lactose intolerance
Cottage cheese is a fresh cheese, which means it contains higher amounts of lactose than hard, aged cheese. This can cause symptoms such as gas, bloating, diarrhea, nausea, and abdominal pain in people with lactose intolerance.
However, cottage cheese contains less lactose than milk, namely 0.7 to 4 grams of lactose per half cup.
Some research shows that people with lactose intolerance can safely tolerate up to 12 grams of lactose at one time, or 18 grams spread throughout the day.
Therefore, some people with this condition can still tolerate a moderate amount of cottage cheese.
Dairy allergy
If you are allergic to cow’s milk, you should avoid cottage cheese, as it is made from milk.
When someone with a milk allergy eats cottage cheese, he or she may experience hives, upset stomach, vomiting, or even anaphylaxis, a life-threatening condition that causes breathing problems.
Cottage cheese has a mild, creamy texture that is easy to add to sweet and savory dishes. Here are some ways to add cottage cheese to your diet:
- Serve with fruit: Combine cottage cheese with peach slices, berries, apples, tangerines or pineapple chunks.
- Add it to salads: Add cottage cheese to a mixture of crunchy leafy greens, tomatoes and dried fruit.
- Savory dishes: Add cottage cheese to lasagna, stuffed shells, quiche and meatloaf recipes.
- Baked goods: Mix cottage cheese into muffins, cakes, cookies or bread.
- Toast: Top toast with cottage cheese, avocado and a slice of tomato for a protein-packed snack or breakfast option.
- Scrambled eggs: Add cottage cheese to increase the protein content and make the scrambled eggs fluffier.
- Dips: Replace sour cream or milk with cottage cheese in various dips and vegetable dips.
Cottage cheese is a nutritious food that is relatively low in calories, but high in protein, selenium, some B vitamins and phosphorus.
The nutrients in cottage cheese can aid in weight loss, muscle growth, and bone health. However, due to its high sodium content, people watching their salt intake should opt for low-sodium varieties.