A Dietitian’s Take on Cottage Cheese, and Whether It’s Good for You
Key takeaways:
Cottage cheese provides beneficial nutrients like protein, calcium, and phosphorus while being low in calories and fat.
Some health benefits associated with the nutrients in cottage cheese include improved blood sugar control, healthier bones, and weight management.
Low-fat cottage cheese can be a nutritious part of a meal or snack and can be enjoyed in a wide variety of ways.
Table of contents
Whether you love cottage cheese or hate it, you’ve probably been hearing more about it lately. Social media and news stories have been highlighting this otherwise common food — and the attention may have left you wondering if it is something you should start incorporating into your diet.
So, it’s time to set the record straight about the nutrition in cottage cheese. That way, you’ll be better able to answer the question of “is cottage cheese good for you?”.
Breaking down the nutrition in cottage cheese
Here’s a snapshot of the nutritional breakdown of a half-cup cup serving of low-fat (2%) cottage cheese:
Nutrient | Amount |
Calories | 92 |
Total fat | 3 g |
Saturated fat | 1 g |
Sodium | 348 mg (15% daily value) |
Carbohydrates | 5 g |
Fiber | 0 g |
Sugar | 5 g |
Added sugar | 0 g |
Protein | 12 g |
Calcium | 125 mg (10% daily value) |
Phosphorus | 170 mg (14% daily value) |
Potassium | 141 mg (3% daily value) |
Selenium | 13.4 mcg (24% daily value) |
Vitamin B12 | 0.53 mcg (22% daily value) |
As you can see, cottage cheese provides a great source of filling protein along with essential micronutrients like calcium, phosphorus, and selenium. It is also low in fat and calories and has no added sugar.
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What are the health benefits of cottage cheese?
Despite its moderately high sodium content, the other nutrients in cottage cheese may provide some health benefits. There are four main areas where these nutrients are good for you.
1. Blood sugar
Cottage cheese has the benefits of being low in carbohydrates and high in protein. This combination is optimal for blood sugar control. Eating foods high in protein can help slow down digestion and reduce blood sugar spikes. The American Diabetes Association even lists cottage cheese as one of the best protein choices for people with diabetes.
2. Gut health
Eating cottage cheese that contains live and active cultures will provide a natural source of probiotics, which may benefit gut health. Probiotics help balance out the types of bacteria in your gut microbiome. This helps promote good digestion along with regular bowel movements. We cover this in more detail later in the article.
3. Weight management
The high protein content of cottage cheese helps promote a feeling of fullness, which can lead to eating less overall calories. A variety of long-term studies lasting between 6 and 12 months found that following a high protein diet can support weight loss efforts and help prevent weight regain. This research also reported that eating a high-protein diet can help prevent excess weight gain and some of the conditions that can go along with it (like diabetes and high cholesterol).
4. Bone health
Cottage cheese is a good source of both calcium and phosphorus — essential minerals for bone health. Calcium and phosphorus work together to help build and maintain bone tissues. And getting the right amounts of each mineral can help reduce the risk of bone conditions like osteomalacia and osteoporosis. The protein in cottage cheese is also essential for preserving bone mass.
Is low-fat cottage cheese healthier?
Low-fat cottage cheese contains less fat than regular cottage cheese. Specifically, low-fat cottage cheese contains less saturated fat compared to higher-fat versions. And this may be better for heart health.
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Saturated fat is linked to higher levels of LDL (low-density lipoprotein) cholesterol and increased heart disease risk. This is why the American Heart Association recommends people limit their saturated fat intake to no more than 6% of total calories. This would equal about 13 g of saturated fat per day for someone who ate about 2,000 calories a day. For comparison:
A half cup of 1% low-fat cottage cheese contains less than 1 g of saturated fat
A half cup of whole-milk cottage cheese contains about 3 g of saturated fat
Low-fat cottage cheese will also contain less calories per serving compared to full-fat versions. This may be helpful for people who are trying to meet specific calorie goals. But it’s important to remember that many different factors — beyond calorie consumption — contribute to someone’s weight and overall health.
However, while low-fat cottage cheese may be a more nutritious choice, non-fat probably isn’t:
Non-fat cottage cheese has significantly less protein, with only about 7 g per half-cup cup serving.
This is 5 g less than 2% cottage cheese.
Since protein contributes to how satisfied you will feel after eating, eating non-fat could actually lead to eating more calories. (Not to mention that it won’t taste as good.)
Does cottage cheese have probiotics?
It may. Cottage cheese is created through fermentation by adding an acid or a probiotic culture to pasteurized milk in order to separate the solid curds from the liquid whey. This process can result in probiotics, which are live, beneficial bacteria. Some manufacturers add in additional live probiotics to the cheese as well.
However, not all types of cottage cheese will contain probiotics, because not all types are cultured with them. The best way to determine whether cottage cheese contains probiotics is to look for the words “live and active cultures” on the label. You can also check the ingredients list for probiotics strains such as lactobacillus.
Is cottage cheese bad for you in any way?
As explained above, cottage cheese does contain some saturated fat. And too much saturated fat can increase someone’s risk for heart disease.
Another potential downside of cottage cheese is that it is fairly high in sodium (a component of salt). Just one small serving provides about 15% of your recommended daily allowance. If you regularly eat other high-sodium foods — such as foods from a restaurant, or highly processed foods — it can be easy to consume too much. And high sodium intake may increase your risk for high blood pressure and other heart conditions. So, it’s important to pay attention to your overall sodium intake.
Still, it is very possible to enjoy cottage cheese as part of an overall low-sodium diet.
What can you eat with cottage cheese?
Cottage cheese has a mild flavor. This means it can be used in many different ways as part of a snack, meal, or even dessert. Here are some ideas to incorporate cottage cheese into your diet:
Add either fresh or dried fruit for a naturally sweetened breakfast that will keep you full all morning. For added protein and fiber (plus a delicious crunch), consider adding in some nuts or seeds. Cinnamon is a great addition too.
Make baked-egg cups by beating together some eggs and cottage cheese and baking them in the oven using a lined muffin tin. You can then keep them in the fridge for a convenient on-the-go, high-protein breakfast or snack.
Add in a spoonful of cottage cheese when making scrambled eggs or pancake batter for a fluffy breakfast that is even higher in protein.
Spread blended cottage cheese on top of a bagel or piece of toast.
Use it in place of mayonnaise on a sandwich, or mix it into egg or tuna salad.
Mix it with some nut butter to enjoy as-is, or use as a topping for crackers, veggies, or whatever else you prefer.
Add it to a blender to create a creamy, high-protein dip that can be used as a healthier alternative to sour cream.
Enjoy cottage cheese with fresh veggies such as sliced cucumber or cherry tomatoes for a refreshing and nutritious snack or side dish.
Add a spoonful or two to a salad. Since it will add moisture, you won’t need to use as much salad dressing.
Use it instead of ricotta cheese in lasagna or other pasta dishes.
Enjoy it topped with fresh berries or banana slices, then drizzled with some honey or maple syrup for a delicious and nutritious treat.
The bottom line
Cottage cheese is a nutrient-dense food that can be part of a balanced diet. It is a great source of protein and many vitamins and minerals, and some versions even supply probiotics. These nutrients come with a variety of health benefits when it comes to weight management, normal blood sugar levels, strong bones, and a healthy gut.
Still, while cottage cheese can be a nourishing choice, the focus of anyone's diet should be to consume a wide variety of foods in order to achieve the best balance of nutrients, rather than getting too focused on any single food alone.
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References
American Diabetes Association. (n.d.). Best protein choices for diabetes.
Ball, S. (2023). What to look for in cottage cheese. Eatright.org.
Delage, B. (2017). Bone health in brief. Linus Pauling Institute Oregon State University.
International Osteoporosis Foundation. (n.d.). Protein and other nutrients.
Luhovyy, B. L., et al. (2022). Food proteins in the regulation of blood glucose control. Advances in Food and Nutrition Research.
Moon, J., et al. (2020). Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of Obesity & Metabolic Syndrome.
Morell, P., et al. (2017). Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids.
Springfield Creamery Inc. (n.d.). Springfield Creamery Inc. — Organic cultured whole milk cottage cheese. My Food Data.
U.S. Department of Agriculture. (2019). Cheese, cottage, lowfat, 1% milkfat.
U.S. Department of Agriculture. (2019). Cheese, cottage, lowfat, 2% milkfat.
U.S. Department of Agriculture. (2019). Cheese, cottage, nonfat, uncreamed, dry, large or small curd.
