Cottage cheese is a protein-rich, creamy, soft, white cheese made from pasteurized cow’s milk curds. Its possible benefits include supporting weight management and strengthening bones and muscles.
Cottage cheese has long been a popular choice among athletes and gym-goers, thanks to its high protein content. The protein in cottage cheese mostly comes from casein, which your body digests slowly.
Cottage cheese is a dairy product, making it a complete protein. It contains all nine essential amino acids that your body cannot make on its own.
Cottage cheese is a low-calorie, high-protein food. High-protein diets have been shown to support weight loss and help prevent obesity.
Protein is more filling and has a higher thermic effect than carbohydrates and fat, meaning your body burns more calories digesting it.
A high intake of dairy products—when combined with a low-calorie diet—can help you lose fat without losing muscle. The calcium in cottage cheese helps reduce fat production and increase the breakdown of body fat. It may also increase the amount of fat you excrete in bowel movements.
The protein in cottage cheese may help regulate blood sugar. Your body digests protein slowly, which prevents blood sugar spikes.
Protein also helps increase the release of insulin, a hormone that helps move glucose (sugar) into your cells.
Cottage cheese can help strengthen bones because it contains several key nutrients:
- Calcium: This mineral helps you maintain strong bones. Low calcium intake can lead to osteoporosis, characterized by weak, fragile bones and an increased risk of fractures.
- Phosphorus: Although extremely rare in the United States, low phosphorus intake can lead to bone pain, muscle weakness, and osteomalacia. This condition occurs when bones become soft and weak.
- Protein: The protein in cottage cheese may prevent bone loss and reduce fracture risk in older adults.
When paired with strength training, cottage cheese may help you gain muscle. Protein provides the amino acids necessary to rebuild and repair muscle tissue.
Consuming casein before bed, especially after evening strength training, may support muscle recovery. This may be due to its ability to increase amino acid availability during sleep. Casein also helps prevent muscle breakdown and muscle damage from exercise.
Dairy products like cottage cheese can help prevent muscle breakdown in older adults.
The nutrition of cottage cheese depends on the type of milk used to make it. One half-cup serving of low-fat (1-2% milk fat) cottage cheese has nutrients like:
- Calories: 93
- Fat: 2.6 grams (g), or 3.33% of the Daily Value (DV)
- Sodium: 362.5 milligrams (mg), or 15.76% of the DV
- Carbohydrates: 4.9 g, or 1.78% of the DV
- Fiber: 0 g
- Added sugar: 0 g
- Protein: 12.4 g, or 24.8% of the DV
Cottage cheese contains selenium, a mineral that helps your body make proteins called antioxidant enzymes. These enzymes help protect against oxidative stress, a form of cell damage that contributes to disease risk.
Cottage cheese also provides riboflavin and vitamin B12, which help your body make energy from the foods you eat. B12 is important for nerve health and prevents anemia, a condition that occurs when you do not have enough well-functioning red blood cells.
Cottage cheese is relatively high in sodium. You may opt for low-sodium varieties, especially if you need to limit sodium due to a condition like hypertension (high blood pressure), diabetes, or kidney disease.
Cottage cheese is generally safe for most healthy individuals, but it may cause side effects in some people.
Cottage cheese is a fresh cheese, so it has more lactose than hard, aged cheese. It may cause gas, bloating, diarrhea, nausea, and abdominal pain in people with lactose intolerance.
Cottage cheese has less lactose than milk, with 0.7-4 grams of lactose per one-half cup serving. Lactose-intolerant people may safely tolerate up to 12 grams of lactose in one sitting or 18 grams spread throughout the day.
Cottage cheese has a mild, creamy texture that makes it easy to include in both sweet and savory dishes. Here are some ideas:
- Add cottage cheese to scrambled eggs to make them more fluffy and higher in protein.
- Mix it into sweet recipes, such as muffins, pies, biscuits, or bread.
- Pair cottage cheese with fruits like peach slices, berries, apples, mandarin oranges, or pineapple chunks.
- Substitute it for sour cream or milk in sauces and dips.
- Top toast with cottage cheese, and add foods like avocado and tomato.
