When you\u2019re thinking about healthy food options, cheese might not be the first thing that comes to mind, thanks to its fat and sodium content. But this dairy product can also be a surprisingly rich source of nutrition.\u00a0\n<\/p>\n
So, which cheese is the healthiest? We asked five registered dietitians to find out.<\/p>\n
As it turns out, all five dietitians agreed: Cottage cheese is the healthiest option.\n<\/p>\n
Cottage cheese<\/a> stands out from other cheeses because of how it\u2019s made: Instead of being pressed into a solid block, it\u2019s formed from large, loose milk curds, which allows some liquid (whey<\/a>) to remain. It also sets itself apart with its impressive nutrition profile and health perks.\n<\/p>\n It Packs More Protein <\/p>\n Cottage cheese is a protein powerhouse. Just half a cup\u2014the typical serving size\u2014contains 11 grams of protein, which is about a quarter of the recommended daily intake for a 150-pound adult with minimal physical activity. That\u2019s significantly more than what\u2019s found in the typical serving sizes of other cheeses like provolone, cheddar, and mozzarella.\n<\/p>\n \u201cJust a half cup serving of cottage cheese has the same amount of protein as two eggs, making it a filling, high-protein option that keeps you feeling full long after a meal,\u201d Brittany Brown, RD<\/a>, a dietitian and founder of Feeding Babies Nourishing Souls in Nova Scotia, Canada, told Health.\u00a0\n<\/p>\n It\u2019s Loaded With Probiotics <\/p>\n Many cheeses, including Swiss, Gouda, provolone, Gruyere, and some cheddar varieties, contain probiotics<\/a>, which are live microorganisms that may support gut health.\u00a0\n<\/p>\n However, cultured cottage cheese\u2014labeled with \u201clive and active cultures\u201d\u2014typically contains higher amounts of probiotics that survive the pasteurization process, Maura Fowler, MPH, RDN, LDN<\/a>, a registered dietitian and founder of Healthy You by Maura, told Health.\n<\/p>\n What\u2019s more, cottage cheese is often eaten in larger portions than other cheeses\u2014meaning you\u2019ll get an even bigger dose of beneficial gut bacteria.\u00a0\u00a0\n<\/p>\n It Can Be Low in Calories, Sodium, and Fat <\/p>\n Cottage cheese is a good option for heart health and weight management. For one, low-fat cottage cheese contains only 82 calories per serving\u2014fewer than other popular cheeses, including cheddar, mozzarella, brie, and feta.\n<\/p>\n \u201cCottage cheese packs a lot of nutrition into a low-calorie package,\u201d Kaitlin Hippley, RDN, LD, CDCES<\/a>, a registered dietitian and a certified diabetes care and education specialist in Cleveland, told Health.\n<\/p>\n While regular cottage cheese doesn\u2019t necessarily contain less fat and sodium<\/a> than many other types of cheese, it is one of the few cheeses widely available in lower-sodium and lower-fat varieties.\n<\/p>\n \u201cThere are some cheeses you can find that are made to be lower in fat,\u201d Fowler said, \u201cbut it\u2019s much easier to find cottage cheese using skim, 1% or 2% milk, cutting the fat down by nearly 90% depending on the cheese you are comparing it to.\u201d\n<\/p>\n It\u2019s Chock Full of Vitamins of Minerals <\/p>\n It\u2019s worth noting that cottage cheese doesn\u2019t skimp on vitamins and minerals, either. Like some other cheeses, it\u2019s a good source of several important nutrients. Just half a cup of low-fat cottage cheese contains:<\/p>\n Phosphorus<\/a>: 148 mg (21% of the Daily Value, or DV) \u201cCottage cheese is versatile enough to add to recipes or enjoy as a standalone meal,\u201d Bonnie Newlin, MPA, MS, RD, CDN, CLT,<\/a> the Lipedema RD and founder of Crave Nourishment, told Health.\n<\/p>\n Here are the dietitians\u2019\u00a0collective suggestions for making the most of this cheese:\n<\/p>\n Pair it with fruitLayer it into lasagnaServe it with tomatoes and basil\u00a0Blend it into eggs or baked goodsTop it on toastAdd it to a bowl of ground turkey, rice, and vegetablesIncorporate it into dips, homemade spreads, and dressings<\/p>\n
\nVitamin B12: 0.42 \u00b5g (18% DV)
\nSelenium<\/a>: 14.6 \u00b5g (27% DV)
\nCalcium: 103 mg (10% DV)
\nRiboflavin: 0.23 mg (19% DV)<\/p>\n