{"id":118016,"date":"2025-08-29T09:06:22","date_gmt":"2025-08-29T09:06:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/118016\/"},"modified":"2025-08-29T09:06:22","modified_gmt":"2025-08-29T09:06:22","slug":"top-3-nutrition-benefits-of-cottage-cheese-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/118016\/","title":{"rendered":"Top 3 Nutrition Benefits of Cottage Cheese, According to Dietitians"},"content":{"rendered":"

Whether you love it or hate it, cottage cheese is trending. This high-protein<\/a> dairy food is the darling of social media. It’s featured in recipes for high-protein ice cream, pancakes, dips and more. <\/p>\n

However, this soft cheese is divisive \u2014 those who like cottage cheese really love it, while others, well, loathe it. The hatred is no surprise since it’s made from curdled milk, but not in a bad way. <\/p>\n

\u200b\u200bCottage cheese is made by combining milk with live active cultures that convert the lactose into lactic acid. The acid separates the milk into solids \u2014 fats and protein, aka the curd \u2014\u00a0and liquid, aka whey. After draining some of the liquid, the curd is cut and mixed with the remaining whey and additional cream and salt. The final product is a creamy and thick soft cheese that is spreadable, salty and full of nutrients.<\/p>\n

Cottage cheese is available in multiple varieties, including full-fat made from 4% (whole) milk, low-fat made from 2% milk and nonfat made from skim milk. The curd size varies based on the cut of the cheese (large or small). Let\u2019s take a closer look at the nutrition of cottage cheese and ways to include it in your diet.<\/p>\n

Cottage Cheese Nutrition Facts<\/p>\n

A half-cup serving of low-fat (2%) cottage cheese<\/a> has:<\/p>\n

90 calories12 grams protein2.5 grams fat5 grams carbohydrates125 milligrams calcium (10% daily value (DV))0.5 ug vitamin B12 (21% DV)<\/p>\n

Low-fat and nonfat cottage cheese have more protein and less fat than whole-milk cottage cheese, but the other nutrition facts are very similar.<\/p>\n

Health Benefits of Cottage Cheese<\/p>\n

Cottage cheese is a nutritious food that has several health benefits.<\/p>\n

High in Protein<\/p>\n

Dairy foods are naturally rich in protein, and research shows that eating them may increase satiety<\/a> and reduce overeating at subsequent meals. These factors play a role in maintaining a healthy weight<\/a>.<\/p>\n

Boosts Bone Health<\/p>\n

Like most other dairy foods, cottage cheese is an excellent source of bone-promoting calcium. A recent review<\/a> found that children and adults who avoid dairy products are at higher risk of fractures. The review also cites several trials that show the beneficial effects of dairy products on bone accumulation and turnover. And fermented<\/a> dairy products, like yogurt and cottage cheese, have been linked to a lower risk of hip fracture.<\/p>\n

Rich in Probiotics<\/p>\n

Lastly, the active cultures used to make cottage cheese promote the growth of beneficial probiotics. One study in mice<\/a> found that those fed cottage cheese had a flourishing microbiome with healthy gut bacteria. Other data<\/a> suggest a correlation between eating fermented dairy products and a reduced risk of cardiovascular disease<\/a>, Type 2 diabetes and mortality.<\/p>\n

Cottage Cheese Risks<\/p>\n

Although cottage cheese is a healthy part of the diet, it contains both saturated fat and sodium<\/a>, two nutrients that are linked to health issues. <\/p>\n

Excessive saturated fat in the diet can raise LDL “bad” cholesterol levels and contribute to chronic illness, according to the National Institute of Health<\/a>. The American Heart Association <\/a>recommends limiting saturated fat to 5% of calories (or about 13 grams) per day. That said, a half-cup serving of low-fat cottage cheese only has 1.5 grams of saturated fat, so it\u2019s perfectly fine to eat in moderation.<\/p>\n

Cottage cheese also has varying levels of sodium, depending on the brand. The USDA cites 348 milligrams of sodium in a half-cup serving, which is about 15% of the recommended 2,300 milligram daily limit. People with high blood pressure<\/a> or kidney issues need to watch their sodium intake and should limit their portion size of cottage cheese or opt for low-salt varieties.<\/p>\n

Healthy Ways to Use Cottage Cheese<\/p>\n

Here are a few more reasons to add cottage cheese to your weekly meal plan.<\/p>\n

Post-Workout Snack<\/p>\n

Cottage cheese is a good source of protein, so it aids in muscle growth and recovery. A randomized controlled trial<\/a> gave 20 healthy adults 30 grams of protein from cheese or milk after exercise. The researchers found that both forms of dairy resulted in an increased rate of post-workout<\/a> muscle protein synthesis. But you need to consume 1.5 cups of cottage cheese to get 30 grams of protein, which is more than most people have in one sitting. <\/p>\n

Boost Nutrition of Existing Recipes<\/p>\n

You\u2019ve probably seen the viral\u00a0cottage cheese \u201cice cream\u201d<\/a>\u00a0all over social media and wondered whether or not it\u2019s any good. The idea behind the trend is to use cottage cheese in place of heavy cream to cut calories and fat and increase protein for a healthier dessert. Other savory recipes use cottage cheese in place of sour cream or cream cheese, and the swap works.<\/p>\n

Cottage cheese has a creamy consistency and decadent mouthfeel, even though it\u2019s lower in calories and saturated fat than other dairy. It\u2019s a great replacement for savory dairy, and it can even stand in for sweet desserts. (But you may have to use more added sugar to mask the salt in the cottage cheese.) <\/p>\n

To use cottage cheese in place of cream, mayo, sour cream or cream cheese in a recipe, place the cottage cheese in the blender to remove the chunky texture and swap in at a 1:1 ratio. <\/p>\n

Lower-Lactose Milk Replacement<\/p>\n

Many people with lactose intolerance can actually tolerate some dairy, including cottage cheese. A recent lab test<\/a> found that cottage cheese actually has lower levels of lactose than yogurt and milk. Lactose intolerance is extremely variable and individualized, so it\u2019s difficult to say what will affect one person and not the next. But if you\u2019re missing dairy, you may want to give cottage cheese a try.<\/p>\n

Healthy Cottage Cheese Recipes<\/p>\n

Not sure what to do with that container of cottage cheese in your fridge? Try these satisfying and creamy healthy recipes.<\/p>\n


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