Cottage cheese has become somewhat of a high-protein diet staple, according to social media. But is it really all that? We’re here to dive into this ingredient, showing you just how nutritious it is, any health benefits it might provide, its potential drawbacks, and how you can start incorporating it into your diet. Keep reading to find out if cottage cheese is really worth all the hype (spoiler: we think it is).
What is cottage cheese?
Cottage cheese is a fresh cheese, meaning it doesn’t undergo any aging process to develop flavour. As a result, it’s very mild tasting and creamy, so it can be added to pretty much any recipe, savoury or sweet. It’s made from curdling cow’s milk and draining the excess liquid, giving it its signature (and pretty divisive) lumpy texture. In fact, there are various types available to buy, from full-fat to low-fat to lactose-free, and even a whipped version if you’re on the lump-averse end of the spectrum. However, all of this makes it an extremely versatile ingredient when cooking, especially if you’re trying to reach your protein goals. Speaking of…
Cottage cheese’s nutritional profile
If you’ve spent any time scrolling social media, you’ve probably seen many cottage cheese-infused versions of popular recipes. From pancakes to pastas, fitness influencers are constantly finding ways to include this ingredient in their food. Certainly, its popular- but what nutritional benefits is it actually giving you? Here’s what you can expect to get from 100g of low-fat (1-2%) cottage cheese:
- Calories: 85-100 kcal
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- Cottage cheese – especially the low-fat or fat-free variety – is low in calories, making it a great option for weight-conscious diets. In fact, 70% of the calories in it comes from protein.
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- Protein: 10-12g
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- The pièce de resistance of cottage cheese is its protein level. For a dairy product, this has a very high protein content, making it ideal for muscle growth, satiety, and recovery after workouts.
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- Fat: 2-4g
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- If you choose a low-fat option, cottage cheese only includes a small amount of saturated fat (~1-1.5g). Conversely, full-fat versions may contain up to 5g of fat per 100g.
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- Carbohydrates: 3-4g
- Typically, cottage cheese is low-carb and keto-friendly (in moderation), with only 3-4g per serving – most of it natural sugars.
- Sugar: 2-3g
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- Cottage cheese contains naturally occurring lactose, however flavoured varieties may contain added sugars, so watch out if you’re trying to avoid that.
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- Sodium: 300-400mg
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- The sodium content of cottage cheese can be quite high depending on the brand, so keep an eye out for this if you’re watching your salt intake.
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- Calcium: 70-100mg
- Calcium is vital for supporting your bone health and helping with nerve and muscle function, and cottage cheese is a great source of it, giving you almost 7-10% of your daily needs.
- Phosphorus: 150mg
- Phosphorus is a mineral that’s essential for bone health and energy metabolism, and cottage cheese gives you a large chunk of your daily requirement: 12-15%.
- Vitamin B: 0.8-1.4 micrograms of B12, 0.2-0.3mg of B2
- Cottage cheese is a source of both vitamin B12 and vitamin B2, both vital for energy and cell function. In just one serving, you can get 30-60% of your daily B12 needs, and 15-20% of your B2.
However it should be noted that these amounts will vary depending on the brand, and whether the one you choose is full-fat, low-fat, or fat-free. Because of this, make sure to check the packaging beforehand!
Health benefits of cottage cheese
Cottage cheese’s nutritional profile makes it a great thing to add into your diet. Here’s a rundown of the benefits it could give you:
- Weight management
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- The protein and low calorie content in cottage cheese makes it a great option if you’re trying to maintain or lose weight. It keeps you full for longer, and also gives your metabolism a boost thanks to the high protein content.
- Muscle growth
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- The high protein content in cottage cheese makes it a favourite for gym-goers, helping to build muscle and giving your body the means to recover faster from intense workouts.
- Bone and teeth health
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- The calcium content in cottage cheese is vital for the health of your bones and teeth, helping to prevent tooth decay and erosion, and keeping your bones strong long into the future.
- Gut health
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- Some brands of cottage cheese have added live cultures and probiotics, giving your gut a health boost, aiding in your digestion, immune system, and even mental health.
- A nutrient boost for vegetarians
- If you’re a vegetarian that eats dairy products, cottage cheese could be a key ingredient in your arsenal, giving you the vitamin B12 and protein you may be missing in your diet otherwise.
Potential drawbacks to consider
While cottage cheese has some great health benefits, it’s not for everyone. Here are some things to consider if you have certain dietary requirements:
- Cottage cheese content lactose
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- If you’re lactose intolerant, eating cottage cheese can cause digestive issues for you, so it may be worth avoiding.
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- Some brand have high sodium content
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- We’d recommend comparing labels to find out which cottage cheese is lowest in sodium if that’s something you’re limiting, as some have quite high salt content.
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- Not vegan-friendly
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- Cottage cheese is an animal-derived product, so it’s not suitable for vegans. For plant-based protein sources, try soy products such as tofu, or legumes such as beans and lentils.
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- Some may include additives or preservatives
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- Some flavoured or low-fat versions of cottage cheese may contain gums, thickeners, or sugars, so check the ingredients if you’re trying to avoid these.
Who should eat cottage cheese?
Health benefits: covered. But who exactly will get the most out of adding cottage cheese to their diet? While it’s a healthy ingredient for pretty much anyone to enjoy, it’s especially helpful for active people who need to up their protein intake, people aiming to lose or manage their weight, children or older adults who need to bolster their calcium and protein intake, and people simply looking for low-cost, high-nutrient foods to include in their weekly food plan. If you’re any of the above, cottage cheese would be a great thing to include in your diet – and there’s so many ways it can be used.
How to use cottage cheese
Whether it’s subbing it into your existing meal rotations, or using it to create something you’ve never tried before, cottage cheese is an extremely versatile ingredient. Here are some ways you can introduce it if you need inspiration:
Enjoy it as a snack
Cottage cheese works great on its own as a snack, and can be tailored to both sweet and savoury options. Add fruit and honey for a mid-morning sweet treat, or have it with sticks of carrot and cucumber as a filling afternoon snack.
Use it in cooking or baking
Cottage cheese can turn any of your favourite recipes into protein-powered meals. Blend it into smoothies or pancake mixtures for a satiating breakfast. Alternatively mix into sauces to add even more protein to a pasta bake in the evening.
Substitute it in
If a recipe calls for sour cream or cream cheese, you can sub in cottage cheese as a protein-packed alternative. Pro tip: pop it in the blender first for a smoother texture. You’ll barely notice it’s there.
Add it in meal preps
Meal prepping for the week? Cottage cheese is your best friend. Add it into salads, rice bowls, or even wraps and sandwiches for a little extra protein in every meal. Its mild flavour means it goes with pretty much anything, so feel free to experiment.
How to choose a healthy cottage cheese
Not all cottage cheeses are made equal. Some have added sugars and preservatives, so we’d recommend checking the labels to find the healthiest option. Look for low sodium, no added sugars, live cultures (if you need the gut health boost), and ideally organic or grass-fed sources to get the most out of this ingredient.
Final verdict: is cottage cheese healthy?
Cottage cheese is a nutrient-dense, protein-packed, versatile ingredient that suits many diets – so yes, we think it’s a great thing to add into your dietary rotation. However, if you’re lactose intolerant or vegan, you’ll need to find protein sources elsewhere. Need an extra boost? Our range of protein shakes has something for all dietary requirements, so anyone can enjoy the benefits of a protein-rich diet.
References
Benefits and Nutrition of Cottage Cheese — Plus Ways to Enjoy | Healthline
