Pineapple on pizza. French fries dipped in a milkshake. Ketchup and eggs.
Like these somewhat controversial food pairings, when someone thinks of cottage cheese, there are generally two reactions: yum! or nope.
Your personal preference aside, cottage cheese is a nutritious snack that many of us enjoy. For those not deterred by the mere thought of cottage cheese, we dove deeper into the health benefits of this dairy favorite by speaking to nutrition experts Kimberly Snodgrass, RDN, a spokesperson for the Academy of Nutrition and Dietetics, and Caryn Huneke, MS, RD, CDN, CDCES, a registered dietitian with the Center for Weight Management at Northwell Health.
Is cottage cheese good for you?
Yes! Snodgrass says that cottage cheese is a great option because it’s low in calories and high in protein and B vitamins. She adds, “It is important to note that the nutrients in cottage cheese may help support weight loss, muscle growth and bone health.”
Huneke also sang its praises, “Cottage cheese is a fantastic affordable and versatile way to boost your protein intake. It can be eaten alone or with fruit, used to increase protein in recipes like pancakes and it can be doctored up to satisfy a sweet or savory craving.” Think of using it with tomatoes and basil for a twist on a caprese salad or mixed with some powdered sugar, almond extract and mini chocolate chips for a high-protein cannoli dip dessert.
She further explains that cottage cheese may be the best late-night snack. “... to achieve cottage cheese’s signature texture, liquid whey is strained out leaving the solid curds. These curds are packed with casein − a slow-digesting milk protein – that makes cottage cheese an ideal nighttime snack, giving your body a steady flow of protein over several hours overnight to aid in muscle repair and recovery.”
What is the health benefit of cottage cheese?
Besides the reasons outlined above, cottage cheese may help with gut health. Since it is often fermented, (a process that helps remove the cheese curds from the liquid) cottage cheese may contain “good” bacteria called probiotics. Snodgrass says probiotics are “crucial” to good digestion. Huneke says you can tell whether or not the cottage cheese is fermented or not by looking at the label – keep an eye out for the words “contains live and active cultures.” The ingredient list should include the specific strains of bacteria.
Is yogurt good for you?It's nutrient-rich and high in protein.
Is cottage cheese or yogurt better for you?
Both cottage cheese and yogurt are excellent options for a healthy snack. Snodgrass finds it hard to choose, but she thinks there may be a slight winner. “Cottage cheese does however have a modest advantage in terms of a little less sugar than yogurt. In turn, you will find that yogurt has more protein per cup than cottage cheese,” she explains.
But, really, the difference between the two is minimal. Huneke gives an analysis, “Nutritionally speaking, plain Greek yogurt is the closest comparison (to cottage cheese) – they’re both lower in calories (the 0-2% fat versions), high in protein, a good source of calcium, contain no added sugars, and have lower levels of lactose (so they’re among the more easily-tolerated forms of dairy)."
If you’re reading this article in the morning – reach for some cottage cheese! An afternoon snack? Cottage cheese! Late night craving? Go for that cottage cheese!
What is the healthiest cheese?Here are some low-sodium, low-calorie and low-fat options.
FAQs
Cottage cheese is a good source of some vitamins and minerals, but it only contains small amounts of others, or none at all. If you only eat cottage cheese throughout the day, you won't get the RDI of all the nutrients your body needs to function well. You may lose energy throughout the day, especially if you exercise.
What happens if I eat cottage cheese every day? ›
While this diet may produce results, maintaining it is not always healthy. Though it is safe to eat cottage cheese daily, cottage cheese can also contain high levels of sodium and fat, depending on the variety you choose. This can offset the benefits of other nutrients.
What does cottage cheese do for your body? ›
Cottage cheese is high in protein and is an excellent source of calcium. Choosing a low-fat cottage cheese can reduce saturated fat intake when substituting it for other higher fat foods, such as cream cheese, sour cream, mayonnaise or ricotta cheese. It's also full of vitamins and minerals that support a healthy diet.
What are the pros and cons of eating cottage cheese? ›
The nutrients in cottage cheese may help support weight loss, muscle growth, and bone health. However, because of its high sodium content, people watching their salt intake should stick with low-sodium varieties. U.S Department of Agriculture.
Is it better to eat cottage cheese in the morning or at night? ›
Muscle recovery.
Research suggests that people who eat protein-rich bedtime snacks like cottage cheese enjoy better muscle quality and higher metabolism.
How many times a week should you eat cottage cheese? ›
“I would consider limiting cottage cheese intake to 1 cup per day to allow for nutrient variety,” Voelkers advises. Before purchasing, she says to compare food labels as some cottage cheese can be higher in sodium than others, and the low-fat varieties may sneak in sugar.
What is the healthiest cottage cheese to eat? ›
Best: Friendship Dairies 1% Low-Fat Whipped Cottage Cheese
The Friendship brand of cottage cheese is a great bet, according to registered dietitian Lauren Harris-Pincus, specifically the 1%, low-fat whipped version, which contains 110 calories, 1.5 grams of fat and 19 grams of protein per 5-ounce serving.
How does cottage cheese burn belly fat? ›
What is in cottage cheese that burns fat? Cottage cheese itself does not burn fat. But it is high in protein, with 25 grams per one cup serving. Fat is burned through exercise and moving your body.
Which is healthier, yogurt or cottage cheese? ›
Is cottage cheese or yogurt better for you? Both cottage cheese and yogurt are excellent options for a healthy snack. Snodgrass finds it hard to choose, but she thinks there may be a slight winner. “Cottage cheese does however have a modest advantage in terms of a little less sugar than yogurt.
What does cottage cheese do to your stomach? ›
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.
Is cottage cheese healthy? Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It's made by curdling pasteurized (sterilized) cow's milk — when milk turns acidic, the milk protein separates and forms curds (clumps).
Is cottage cheese anti-inflammatory? ›
Moreover, cheeses high in whey, such as cottage cheese, have strong antioxidant properties. In a randomized, controlled, crossover trial based on a comparison of saturated fat in the form of cheese vs saturated fat from plant sources (ie, a vegan diet), CRP levels after meals were lower in those eating cheese.
Is cottage cheese bad for cholesterol? ›
While cheddar cheese and American cheese are the two most popular cheeses, they are also among the highest in cholesterol and saturated fat. Ricotta cheese, cottage cheese, and fat-free cheeses are not as popular, but they are much healthier.
Will I lose weight if I eat cottage cheese everyday? ›
Since cottage cheese is a high-protein, low-carb food that's relatively low in calories, it can serve as a staple in many people's weight loss journey. However, any other protein-rich foods with similar nutrition profiles can have similar benefits.
What is the best thing to eat right before bed? ›
Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.
- Almonds. Almonds are an excellent source of many nutrients. ...
- Turkey. ...
- Chamomile tea. ...
- Kiwi. ...
- Tart cherry juice. ...
- Fatty fish. ...
- Walnuts. ...
- Passionflower tea.
He said that while most cheese, including cottage cheese, contains nutrients such as vitamins and calcium, it can also have high levels of sodium and fat, so he recommends eating it in moderation.
Can too much cottage cheese hurt your stomach? ›
But high lactose cheeses like cottage and ricotta are the most likely to cause digestive issues. These particular cheeses tend to undergo short straining processes, and less lactose gets removed as a result.
How many grams of cottage cheese should I eat a day? ›
That said, up to 3 servings (equivalent to 300 grams) of cottage cheese is a good amount to support weight loss, along with other healthy foods in your diet.
Is cottage cheese inflammatory to the body? ›
Dairy foods like milk, cheese and yogurt at a variety of fat levels appear to be neutral to beneficial when it comes to inflammation. Further, both low- and full-fat dairy products, as well as fermented dairy foods, displayed anti-inflammatory activity.
Does cottage cheese spike blood sugar? ›
Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check. Enjoy a quarter-cup of cottage cheese with a half-cup of fruit, a piece of low-fat string cheese, or ricotta spread on whole-grain crackers.
