6 Reasons Why You Should Be Including Cottage Cheese In Your Diet

Cottage Cheese Nutrition

One cup of creamed cottage cheese contains:

Calories: 206 kcal
Fat: 9.03 grams
Protein: 23.3 grams (46.6% of the recommended daily value)
Carbohydrates: 7.1 grams
Sugars: 5.61 grams
Calcium: 174 milligrams (13.4% DV)
Iron: 0.147 milligrams (0.8% DV)
Magnesium: 16.8 milligrams (4% DV)
Potassium: 218 milligrams (4.6% DV)
Sodium: 662 milligrams
Zinc: 0.84 milligrams (7.6% DV)

Low-Fat Cottage Cheese Nutrition

Alternatively, you can opt for 1 cup of low-fat cottage cheese with 3% milk fat. Then the nutritional content is as follows:

Calories: 189 kcal
Fat: 5.06 grams
Protein: 24.2 grams (48.4% DV)
Carbohydrates: 9.48 grams
Sugars: 9.02 grams
Calcium: 227 milligrams (17.46% DV)
Iron: 0.286 milligrams (1.59% DV)
Magnesium: 19.6 milligrams (4.67% DV)
Potassium: 264 milligrams (5.62% DV)
Sodium: 706 milligrams
Zinc: 1.34 milligrams (12.18% DV)

Remember, nonfat may not necessarily be the best option for you. “Nonfat cottage cheese may sound like a good idea, but it contains less protein and won’t be as satisfying,” according to Julia Zumpano, RD, LD.

Builds Muscles

Let’s begin with the most well-known benefit of cottage cheese: its casein protein content. Casein proteins are complete proteins containing ample amounts of essential amino acids the body needs to make muscle. Amino acids also affect a person’s appetite, energy levels, mood, and sleep.

Supports Bone Health

Meanwhile, protein helps build other tissues, like skin, hair, nails, and bones. Cottage cheese also contains calcium and phosphorus, critical for bone development and osteoporosis prevention. “Bone health is critical as you age,” Zumpano says. “Adding cottage cheese to your diet is an easy way to strengthen them.”

Supports Weight Loss

“Protein not only helps with satiety but also balances blood sugar levels,” says Therese Molzahn, M.S., RDN, a clinical dietitian who specializes in women’s care. The body processes casein protein more slowly than other types of protein. This slow digestion can help people feel fuller for longer, which can lead to less snacking and potential weight loss.

Promotes Good Digestion

The curdling process that creates this cheese also creates beneficial bacteria that can help with gut health. Therefore, some brands contain probiotics, which are live microorganisms than can help balance bacteria in the digestive system. “If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”

Enhances Nervous System

Cottage cheese is rich in B vitamins, particularly vitamin B12 and riboflavin. According to Molzahn, “Vitamin B12 is essential for the development and function of our nervous system, DNA synthesis, and for red blood cell formation.” Meanwhile, riboflavin benefits the nerve cells by reducing inflammation and oxidative stress.

May Reduce the Risk of Cancer

Research has indicated a correlation between higher dairy intake (partially due to the calcium content) and potentially lower risk for certain types of cancers. These include: gastric cancer, bladder cancer, breast cancer, and colorectal cancer.

“There’s still a lot to learn about the connection between dairy and cancer prevention,” Zumpano says. “But it’s clear there are protective benefits to including dairy in a balanced diet.”

Potentially Negative Effects

Despite containing plenty of vitamins and minerals, cottage cheese is also high in sodium. Now, the body needs some sodium to function properly. However, excessive amounts can lead to high blood pressure or hypertension. It’s easy to accidentally have high sodium intake because its present in many packaged and canned goods and fast foods. So if you are concerned about your intake, look for low-sodium cottage cheese brands.

Plus, cottage cheese is a dairy product and therefore not suitable for people with lactose intolerance.

Breakfast Cottage Cheese Bowls

You can enjoy cottage cheese on its own, or with some sweet toppings like chopped up fruits, berries, toasted nuts, spices, and honey or maple syrup if desired. Or you can go the savory route and add vegetables like tomatoes, grated cucumbers, tomatoes, along with a dash of salt, pepper, spices, and olive oil. You can even stir in a tablespoon or two of salsa. Keep in mind, if you don’t like the texture of cottage cheese, you can blend it until it reaches a yogurt-like consistency. But if you’re sick of the cottage cheese-based bowls, feature it in other recipes.

More Ways to Enjoy Cottage Cheese

Add to scrambled eggs
Blend into alfredo pasta sauce
Spread into lasagna instead of ricotta cheese
Mix in seasoning and use as a chip dip or veggie dip
Add to a smoothie
Spread over toast (or avocado toast)
Add to a green salad
Wrap into breakfast burritos
Add to quiches
Add to casseroles
Pour over baked potatoes
Add to grains like rice and quinoa
Bake it into pancakes, like in the following recipe:

Honey-Lemon Cottage Cheese Pancakes

Recipe by Better Homes and Gardens

Ingredients

6 eggs, lightly beaten
One 16-ounce carton cottage cheese
2 tablespoon honey
2 tablespoon unsalted butter, melted
2 teaspoon vanilla
1 teaspoon lemon zest
1½ cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
Butter, maple syrup, and/or berries

Directions

In a large bowl, mix the eggs, cottage cheese, honey, butter, vanilla, and lemon zest. Add the flour, baking powder, baking soda, and salt. Stir just until combined. (Batter should be slightly lumpy).
Pour about 1/4 cup of the batter onto a hot, lightly greased griddle or heavy skillet. Cook over medium heat for about 2 minutes.
Flip the pancake when the top is bubbly and the edges are slightly brown. Cook for an additional 2 minutes or until both sides are brown.
Keep the pancakes warm in a 200°F oven while cooking the rest of the batter.
Serve warm with butter, maple syrup, and berries, if desired
Yields 16 pancakes