The carb content of cottage cheese is around 3%. It consists of lactose, a milk sugar that some people have difficulty digesting.
Why Cottage Cheese Is Super Healthy and Nutritious
Cottage cheese is a low calorie cheese with a mild flavor. However, it is highly nutritious, which means it may help with weight loss and muscle gain.
Cottage cheese is versatile and can be enjoyed in many recipes. Its popularity has grown in the last few decades, and it’s often recommended as part of a healthy diet.
It’s not only high in protein but also essential nutrients. For these reasons, it’s widely used by athletes and featured in many weight loss plans.
This article explains why cottage cheese is so good for you and includes ways to incorporate it into your diet.
Cottage cheese is soft, white, and creamy. It’s considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor ( 1 ).
As a result, it has a very mild flavor compared with aged cheeses.
Cottage cheese is made from the curds of various levels of pasteurized cow’s milk, including nonfat, reduced-fat, or regular milk.
It’s also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties.
You can enjoy this versatile cheese by itself or as an ingredient in recipes.
Summary
Cottage cheese is a soft, white cheese with a mild flavor. It’s a fresh cheese offered with different milk fat levels and curd sizes.
The nutritional profile of cottage cheese varies depending on the level of milk fat used, and the amount of sodium added.
A half-cup, or 113-gram (g), serving of low fat (1% milk fat) cottage cheese provides the following nutrients ( 2 ):
It also provides less than 5% of the DV for vitamin B6, choline, zinc, and copper ( 2 ).
The carb content of cottage cheese is around 3%. It consists of lactose, a milk sugar that some people have difficulty digesting.
When eating high amounts of cottage cheese, consider buying low sodium or sodium-free varieties. A high sodium intake raises blood pressure in some people, potentially increasing the risk of heart disease ( 3 ).
Notably, protein accounts for over 70% of the calories in cottage cheese.
Summary
Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.
Making cottage cheese is a simple process. You can even make it at home.
The process starts with curdling milk. This is done by adding an acidic substance, such as lime juice or vinegar, to warm milk (4).
When the acidity of the milk increases, curds of casein protein separate from the whey, the liquid part of the milk (4).
Once the curd has solidified, it’s cut into pieces and cooked until more moisture is released. It’s then washed to remove the acidity and drained to remove the moisture (4).
The result is a sweeter curd that can be easily crumbled. Finally, ingredients can be added to flavor the finished product, including cream, salt, herbs, and spices.
Summary
Cottage cheese is made by adding an acid to milk, which causes the milk to curdle. Then, the curd is drained and crumbled to make the final product.
Weight loss diets often include cottage cheese, which is partly because of its high protein and low calorie content.
One 2012 study followed people who maintained a diet that included high protein foods like cottage cheese for 1 year ( 5 ).
It showed that the diet helped decrease body weight by an average of 6.2 pounds (lbs), or 2.8 kilograms (kg), in females and 3.1 lbs (1.4 kg) in males ( 5 ).
Moreover, high intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness ( 6 , 7 , 8 ).
In fact, cottage cheese seems to stimulate feelings of fullness to a similar extent as eggs ( 9 ).
These feelings of fullness can lead to reduced calorie intake and weight loss ( 10 ).
Also, cottage cheese offers a small amount of calcium in each serving ( 2 ).
Studies have linked calcium and other components of dairy to increased weight loss when combined with a low calorie diet ( 11 , 12 , 13 , 14 ).
Furthermore, dietary calcium has been associated with metabolic processes that reduce fat accumulation and accelerate fat loss ( 15 ).
Summary
Cottage cheese is high in protein and contains some calcium, both of which have been associated with weight loss.
Cottage cheese is popular among athletes and people who exercise.
Because of its high protein content, it’s a great food to incorporate into your diet if you want to build muscle mass.
When combined with resistance training, a diet including high protein foods can help you increase muscle mass ( 16 ).
Also, the proteins in cottage cheese are particularly effective at helping you build muscle.
Casein accounts for 80% of its protein content and is slowly absorbed. For this reason, consuming it before bed has been shown to increase metabolism and muscle synthesis overnight without affecting the breakdown of fats ( 17 ).
Due to the slow absorption of casein, some bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown ( 18 ).
However, note that there is no research to suggest that casein is more effective than other dairy-based protein supplements, such as whey, at increasing lean body mass or strength ( 19 ).
Summary
Cottage cheese is packed with casein protein. Casein is slowly absorbed, promotes muscle gain, and helps prevent muscle breakdown.
Cottage cheese has also been associated with other health benefits.
May help prevent insulin resistance
Insulin resistance can lead to the development of type 2 diabetes and heart disease ( 20 ).
Interestingly, some research shows that the consumption of dairy products may be linked to a lower risk of insulin resistance ( 21 , 22 ).
Though the exact mechanism is unclear, one animal study found that calcium could regulate insulin sensitivity and reduce insulin resistance in rats fed a high fat diet ( 23 ).
Can promote bone strength
In addition to calcium, cottage cheese is a good source of phosphorus and protein. These nutrients have consistently been linked to improved bone health ( 24 , 25 ).
High in selenium
A half-cup (113-g) serving of cottage cheese offers 19% of the DV for selenium. This mineral has been shown to increase antioxidant protection in the blood ( 2 , 26 ).
Summary
Cottage cheese can help reduce the risk of developing insulin resistance. It can also help improve bone health and provide antioxidant protection.
Cottage cheese’s mild flavor and soft texture make it easy to include in your meals and recipes.
Here are some creative ways to eat cottage cheese:
- Pancakes or waffles: Mix it into the batter as a substitute for milk.
- Salads: Add it to your favorite salads for extra protein.
- Fruit: Mix it with fruits like berries, sliced bananas, peach slices, mandarin wedges, and melon chunks.
- Granola: Top it with granola and drizzle it with honey.
- Sour cream substitute: It works well as a sour cream substitution.
- Dipping sauces: Mix it into dipping sauces as a substitute for milk.
- Smoothies: Blend it with some milk and fruit for a fruit smoothie.
- Toast: It makes a creamy, protein-rich spread.
- Baked goods: Bake it into muffins, cakes, bread, or dinner rolls.
- Mayo substitute: Spread it on sandwiches or use it in recipes.
- Scrambled eggs: It’ll give your eggs an extra creamy texture.
- Lasagna: Use it as a substitute for ricotta cheese.
Summary
Cottage cheese is a versatile ingredient that you can incorporate into many different meals and recipes.
Cottage cheese is a dairy product that can cause problems for some people.
Lactose intolerance
The lactose content of cheese decreases as cheese ages.
Because cottage cheese is a fresh, unripened cheese, it contains more lactose than aged cheeses like Parmesan, Cheddar, or Swiss ( 27 ).
Moreover, cottage cheese may contain even more lactose if additional milk is added to the curd.
For these reasons, cottage cheese may not be a good choice if you have lactose intolerance.
When people with lactose intolerance eat cottage cheese, they may experience digestive problems such as bloating, gas, diarrhea, and stomach pain.
However, people with lactose intolerance may be able to tolerate different amounts of lactose. In fact, some research shows that people with lactose intolerance can tolerate up to 12 g of lactose in a single sitting ( 28 ).
Therefore, some people with lactose intolerance may be able to tolerate cottage cheese in moderation, as each half-cup (113-g) serving contains just 3.6 g of lactose ( 27 ).
Dairy allergy
In addition to lactose, cottage cheese contains casein and whey, two types of protein in cow’s milk to which some people are allergic ( 29 ).
If you have experienced an allergic reaction to any dairy product, you may not be able to tolerate cottage cheese.
Summary
Cottage cheese can cause digestive problems if you have lactose intolerance. It can also cause allergic reactions in those who are allergic to dairy or milk proteins.
Cottage cheese is a curd cheese with a mild flavor and smooth texture.
It’s high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus.
If you’re looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.
Last medically reviewed on January 25, 2023
How we reviewed this article:
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Is cottage cheese good for you?
Cottage cheese has long been a favorite among athletes and people trying to watch their weight. Mild and fresh, it’s made from curdled milk. After draining, the curds are washed to remove residual acids, giving cottage cheese a sweeter taste.
Cottage cheese is rich in protein, relatively low in fat, and high in calcium, B vitamins, and vitamin A.
Cottage cheese is an excellent source of calcium, a mineral that plays a major role in tooth and bone health, and in the prevention of osteoporosis. It also helps you to regulate your blood pressure and might even play a role in preventing certain cancers, such as prostate cancer .
If you’re concerned that your child is lethargic, consider adding cottage cheese to their diet. According to a 2005 study , young children who eat more dairy products such as cottage cheese and milk have more energy.
Metabolic syndrome is a cluster of conditions that includes high blood sugar levels, which is a major concern for people with diabetes. A British study found that eating dairy products such as cottage cheese can decrease the likelihood of metabolic syndrome in men, both who have and do not have diabetes.
Cottage cheese may also be helpful in promoting weight loss. Studies show that a diet including cottage cheese – along with more fruits, vegetables, whole grains, and vegetable oils – can be highly effective for achieving and maintaining weight loss. In another study , a higher intake of protein and dairy products like cottage cheese helped overweight and obese premenopausal women achieve sustained fat loss and lean muscle gain.
Some brands of cottage cheese include fermented or live cultures, which are known as probiotics. Lactobacillus GG is a specific type of probiotic that has been shown to have major health benefits. The most commonly known advantage of consuming foods containing probiotics is that it aids in gut health.
Cottage cheese is high in calcium, though a recent study found no connection between increasing dairy consumption in children and adolescents and increased bone mineralization.
Cottage cheese is usually served fresh, and is never aged. Different varieties of tastes and curd size can be created depending on the fat level of the milk.
Share on Pinterest Cottage cheese has a slightly sweet taste and is low in fat, making it popular as a part of weight-loss diets.
Calcium may be good for bones and teeth, but sodium (salt) is not. According to one study , cottage cheese’s high sodium content – 696mg per cup – might counterbalance the positive effects of calcium on blood pressure.
Calcium itself can also be unhealthy in high quantities, according to some research.
One study found that high dairy or calcium intake increased the risk of prostate cancer. The data on this topic is mixed.
If you are concerned about prostate cancer, discuss dairy intake with your doctor.
Alternative medicine and special diets have long been used to treat diseases such as cancer, though not always with positive results.
The Bill Henderson Protocol (BHP) is a diet that claims to treat cancer by increasing intake of polyunsaturated fatty acids, through flaxseed oil and cottage cheese. The Memorial Sloan Kettering Cancer Center says that there is no evidence that this regimen works, and cautions against it as a treatment of cancer.
Cottage cheese is rich in protein, vitamins, and minerals like calcium, which are important nutrients for continued good health. However, the sodium in cottage cheese might work against the benefits. As with anything, moderation is key.
Last medically reviewed on July 12, 2017
- Heart Disease
- Bones / Orthopedics
- Nutrition / Diet
How we reviewed this article:
Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Basic report: 01015, Cheese, cottage, lowfat, 2% milkfat. (n.d.).
Berkey, C. S., Rockett, H. R., Willett, W. C., & Colditz, G. A. (2005). Milk, dairy fat, dietary calcium, and weight gain: a longitudinal study of adolescents. Archives of Pediatrics & Adolescent Medicine, 159(6), 543-550.
http://archpedi.jamanetwork.com/article.aspx?articleid=486041 - Budwig Diet. (2014, November 13).
http://www.mskcc.org/cancer-care/herb/budwig-diet-0 - Chan, J. M., Stampfer, M. J., Ma, J., Gann, P. H., Gaziano, J. M., & Giovannucci, E. L. (2001). Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. The American Journal of Clinical Nutrition, 74(4), 549-554.
https://academic.oup.com/ajcn/article/74/4/549/4737495 - Elwood, P. C., Pickering, J. E., & Fehily, A. M. (2007). Milk and dairy consumption, diabetes and the metabolic syndrome: the Caerphilly prospective study. Journal of Epidemiology and Community Health, 61(8), 695-698.
https://www.ncbi.nlm.nih.gov/pubmed/11566656 - Goldin, B.R. (1998). Health benefits of probiotics. The British Journal of Nutrition, 80(4), S203-7.
http://europepmc.org/abstract/med/9924285. - Joeckel, E., Haber, T., Prawitt, D., Junker, K., Hampel, C., Thuroff, J.W., Roos, F.C., & Brenner, W. (2014, February 28). High calcium concentration in bones promotes bone metastasis in renal cell carcinomas expressing calcium-sensing receptor. Molecular Cancer, 13(42).
http://www.ncbi.nlm.nih.gov/pubmed/24576174 - Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of Nutrition, 141(9), 1626-1634.
http://www.ncbi.nlm.nih.gov/pubmed/21775530 - Lanou, A. J., Berkow, S. E., & Barnard, N. D. (2005). Calcium, dairy products, and bone health in children and young adults: a reevaluation of the evidence. Pediatrics, 115(3), 736-743.
http://pediatrics.aappublications.org/content/115/3/736.short - Mannion, C., Page, S., Bell, L. H., & Verhoef, M. (2010). Components of an anticancer diet: Dietary recommendations, restrictions and supplements of the Bill Henderson Protocol. Nutrients, 3(1), 1-26.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257729 - Ostrowska, L., Stefanska, E., Jastrzebska, M., Adamska, E., Wujek, A., & Waszczeniuk, M. (2012). Effects of dietary habits modifications on selected metabolic parameters during weight loss in obese persons. Roczniki Panstwowego Zakladu Higieny, 63(1), 83-90.
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