What Is Cottage Cheese?
Rich, full of texture, and packed with protein, cottage cheese makes a wonderful snack. Sometimes referred to as curds and whey, this dairy product differs from cheese in that it’s not aged, but rather sold and served fresh. It's also low in calories, compared with other cheeses.
Cottage cheese has a long history as a power food. Various forms probably existed thousands of years ago. Cottage cheese may be the first cheese produced in the U.S. The name "cottage cheese" first showed up in the mid-1800s. The product as we know it today first became popular during World War I, when the U.S. Department of Agriculture promoted it as a top option for consuming protein. The USDA’s goal was to save as much of the meat supply as possible for soldiers stationed abroad.
After the war, cottage cheese remained popular as a diet food. Its popularity peaked during the 1970s. Although cottage cheese has lost ground to yogurt, it remains a great alternative for diet-conscious dairy lovers.
How is cottage cheese made?
To make cottage cheese, producers add an acid to pasteurized milk. The acid causes the milk to separate into milk solids and whey. The milk solids form curd. The curd is cut to force out more of the whey, which is a liquid. To get even more liquid out, the curds are cooked and pressed. Finally, salt is added.
Cottage Cheese Nutrition
Cottage cheese may be well-regarded for its high calcium content, but this is just one of several nutrients that make it worth adding to your diet. It is also a great source of vitamin B12, which plays an important role in preventing anemia.
Other nutrients in cottage cheese include:
- Potassium
- Phosphorus
- Selenium
- Vitamin A
A one-cup serving of low-fat cottage cheese contains:
- 185 calories
- 25 grams of protein
- 2.7 total grams of fat (1.4 grams saturated fat)
- 11 grams of carbohydrates
- 0 grams of fiber
- 9 grams of sugar
- 136 milligrams of potassium
Cottage cheese protein
Cottage cheese contains casein protein, which is considered a "complete protein." That means it has all the amino acids your body needs. A serving of full-fat cottage cheese provides more protein – about 25% more – than a similar serving of full-fat Greek yogurt for roughly the same amount of fat.
Is Cottage Cheese Good for You?
Cottage cheese has numerous health benefits.
Improves bone health
Cottage cheese is an excellent source of calcium, which plays an important role in maintaining bone health. People who get more calcium are less likely to have osteoporosis.
It also has phosphorous, which helps your bones develop and stay strong. This is especially important if you're in the middle of a growth spurt or recovering from a broken bone.
The protein in cottage cheese can help make your bones more dense. Dense bones are less likely to break.
Cottage cheese also:
Helps manage blood sugar levels. Cottage cheese has a limited impact on blood glucose levels, especially compared to other low-fat dairy products. For people with type 2 diabetes, this makes it a great alternative to other cheeses.
Aids muscle recovery. Research suggests that people who eat protein-rich bedtime snacks like cottage cheese enjoy better muscle quality and higher metabolism. The high protein content in cottage cheese comes mostly from casein, which – because it’s slowly absorbed – can build muscle just as well as whey protein.
Protects thyroid health. Cottage cheese is an excellent source of selenium, an essential trace mineral that plays an important role in how your thyroid works. So it may help those with Hashimoto's thyroiditis or Graves' disease.
Keeps you full. The protein in cottage cheese slows down your digestion. That can help you feel full, which experts call "satiety."
May help you lose weight. Research shows that a high-protein diet can help dampen your appetite. Full-fat cottage cheese is a way to get the benefits of cheese in your diet with a much lower level of fat. Finally, experts have found that increasing your calcium intake while cutting calories overall can help you lose weight.
Potential Risks of Cottage Cheese
Although cottage cheese can be low in calories, some varieties have significant levels of saturated fat and more calories. Read the label before you buy to make sure you get all the benefits you need. Need extra flavor? Add your own using fruits or vegetables rather than risking added sugar or salt in a pre-mixed version.
Cottage cheese can be high in sodium. If you have high blood pressure or heart disease, you should watch your salt intake, keeping it in the range of 1,500-2,000 milligrams every day. If you're adding cottage cheese to your diet, you may need to cut back sodium elsewhere. For a healthy person, about 2,300 milligrams of sodium a day is a reasonable level.
Takeaways
Cottage cheese is packed with protein, high in calcium, and relatively low in fat. If you're trying to lose weight, it can be an excellent addition to your diet. It improves bone health, can help you manage type 2 diabetes, and is good for your thyroid. If you're watching your salt intake, though, you'll need to be careful. Cottage cheese can be high in sodium.
Cottage Cheese Health Benefits
What are the health benefits of cottage cheese?
For the protein it delivers, cottage cheese is relatively low in fat. It also has calcium, phosphorous, and other important nutrients.
How does cottage cheese help with weight management?
The protein in cottage cheese can help you feel more full. Research suggests that eating foods rich in calcium while cutting calories can help you lose weight. Cottage cheese gives you the nutritional benefits of cheese with a much lower level of fat.
Is cottage cheese good for your bones?
Yes. Cottage cheese improves bone health several ways. Calcium and phosphorous in cottage cheese can help make your bones strong. Protein helps with bone density. If you have good bone density, you're less like to have fractures.
Can cottage cheese be part of a healthy diet?
Yes. Cottage cheese offers a way to get protein, calcium, and other nutrients with a relatively low amount of fat. In fact, full-fat cottage cheese has more protein than full-fat Greek yogurt, and the number of fat grams is about the same.
