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Image Credit: Arx0nt/Getty ImagesBeyond its high protein content, which has made it a staple for athletes and health enthusiasts, cottage cheese offers numerous advantages. Its versatility, creamy consistency, and mild taste—ideal for both sweet and savory dishes—make it a versatile snack, hidden ingredient, or meal component. We consulted a nutrition expert to explore the top health benefits of cottage cheese.
What Exactly Is Cottage Cheese?
This soft cheese variety is essentially cheese curds that have been separated from whey via an enzymatic process. Contrary to popular belief, it’s not spoiled or curdled cheese! Unlike aged cheeses, cottage cheese skips the ripening stage, retaining its signature mild, slightly sweet, and salty flavor. Its texture resembles Greek yogurt or sour cream but with a distinct clumpy consistency. Available in non-fat, low-fat, and full-fat options, it’s made from different milk types and comes in various curd sizes.
Nutritional Profile of Cottage Cheese
Packed with essential vitamins and minerals, cottage cheese is a nutritious choice. Below is the nutritional breakdown for 1 cup of creamed cottage cheese (large curd).
- Calories - 206 kcal
- Fat - 9.03 grams
- Protein - 23.3 grams (46.6% of the recommended daily value or DV)
- Carbohydrates - 7.1 grams
- Sugars - 5.61 grams
- Lactose - 5.61 grams
- Calcium - 174 milligrams (13.4% DV)
- Iron - 0.147 milligrams (0.8% DV)
- Magnesium - 16.8 milligrams (4% DV)
- Potassium - 218 milligrams (4.6% DV)
- Sodium - 662 milligrams
- Zinc - 0.84 milligrams (7.6% DV)
Here’s the nutritional content for 1 cup of low-fat cottage cheese (made with two percent milk fat).
- Calories - 189 kcal
- Fat - 5.06 grams
- Protein - 24.2 grams (48.4% DV)
- Carbohydrates - 9.48 grams
- Sugars - 9.02 grams
- Lactose - 8.76 grams
- Calcium - 227 milligrams (17.46% DV)
- Iron - 0.286 milligrams (1.59% DV)
- Magnesium - 19.6 milligrams (4.67% DV)
- Potassium - 264 milligrams (5.62% DV)
- Sodium - 706 milligrams
- Zinc - 1.34 milligrams (12.18% DV)
Both regular and low-fat cottage cheese contain high levels of sodium. While sodium is essential for bodily functions, excessive intake over time can increase the risk of high blood pressure or hypertension. Opt for cottage cheese brands that provide low-sodium options to manage your intake effectively.
Health Benefits of Cottage Cheese
What makes cottage cheese a standout choice for those seeking nutrient-rich foods and overall wellness? Here’s why cottage cheese is a fantastic addition to your diet, especially if you haven’t tried it before.
1. Promotes Muscle Growth
A major highlight of cottage cheese is its rich casein protein content. A single cup delivers nearly half (over 46%) of the daily recommended intake of this essential macronutrient. Casein protein supplies all the amino acids necessary for muscle development. Additionally, protein supports the growth of other vital tissues like bones, skin, hair, and nails.
Casein protein is digested more slowly than other proteins, promoting a longer feeling of fullness. “Protein not only enhances satiety but also stabilizes blood sugar levels,” explains Therese Molzahn, M.S., RDN, a clinical dietitian focused on women’s health. These advantages make cottage cheese an ideal option for a satisfying snack that sustains energy levels.
2. Enhances Bone Strength
Cottage cheese is an excellent addition for those aiming to increase their calcium intake. While calcium is well-known for supporting bone and teeth health, it also plays a crucial role in maintaining heart, muscle, and nerve function. One cup of cottage cheese provides 174 milligrams, or 13.4% of the daily recommended value of calcium.
3. Supports Digestive Health
This fermented dairy product can also be a source of probiotics, so be sure to check labels for active or live cultures. Probiotic-rich foods are gaining popularity, largely due to the growing focus on gut health.
Probiotics are beneficial bacteria that support the gut microbiome, the vast community of microorganisms in the large intestine. These microbes play a vital role in various aspects of health, from boosting immunity to enhancing brain function.
While cottage cheese can promote gut health, it’s still a dairy product and may not suit those with lactose intolerance. “For individuals who are lactose intolerant, consuming cottage cheese might cause gas, bloating, or diarrhea, depending on the amount consumed,” explains Molzahn. Although the fermentation process improves digestibility, those sensitive to dairy may need to avoid it altogether.
4. Supports Nervous System Function
Cottage cheese is rich in B vitamins, particularly riboflavin and vitamin B12. “Vitamin B12 is crucial for nervous system development, DNA synthesis, and red blood cell production,” says Molzahn. Riboflavin also benefits nerve cells by reducing inflammation and oxidative stress, which can damage tissues.
5. Enhances Metabolic Function
Dairy products, including cottage cheese, are excellent sources of phosphorus. A single cup provides 334 milligrams (26.7% DV) of this essential mineral. Phosphorus supports tissue growth, repair, and overall health, while also aiding in the metabolism of carbohydrates and fats.
Additionally, recalling high school biology, phosphorus is the 'P' in ATP (adenosine triphosphate), the molecule responsible for storing energy in cells. This makes it crucial to include phosphorus-rich foods like cottage cheese in your daily diet.
6. Shields Cells from Damage
Selenium, though less commonly discussed, is a vital mineral with significant health benefits, and cottage cheese is a good source. One cup contains 20.4 µg (37.1% DV) of selenium. This mineral is a key component of many enzymes and proteins, aiding in DNA production and protecting cells from oxidative damage.
7. Regulates Blood Sugar
The abundant protein in cottage cheese plays a key role in stabilizing blood sugar levels. Studies have shown that cottage cheese can lower post-meal blood glucose levels in both healthy individuals and those with type II diabetes. This is achieved by slowing carbohydrate absorption, resulting in a steadier release of glucose into the bloodstream. Additionally, its high protein content stimulates insulin production, further aiding in blood sugar control.
8. Increases Energy Levels
Cottage cheese is rich in B vitamins, such as riboflavin and B12, which are essential for energy metabolism. These vitamins help convert food into energy and support the production of red blood cells, ensuring oxygen is efficiently delivered to tissues and muscles. Consuming these B vitamins helps maintain physical and mental alertness.
Ways to Incorporate More Cottage Cheese into Your Diet
When consumed in moderation, cottage cheese can be a powerhouse addition to a healthy diet, offering a rich blend of calcium, probiotics, and highly satisfying protein. There are countless ways to incorporate more cottage cheese into your meals to enjoy its benefits. “It can be eaten plain as a snack, used in dips and sauces, as a condiment, a milk substitute, a topping, and more,” suggests Molzahn, sharing a few creative ideas.
- Replace yogurt with cottage cheese in a parfait layered with fruit and granola.
- Sprinkle everything bagel seasoning on it for a veggie dip, or blend it into other dips.
- Use it as a substitute for unfermented cheese in mac and cheese or lasagna recipes.
- Turn it into a quick and easy salad dressing when in a hurry.
- Spread it on a bagel or sandwich as a cream cheese alternative.
