Is cottage cheese good for you?
Currently enjoying a revival, this mild flavoured cheese can be eaten on its own or used in everything from lasagne to ice cream. Read on to discover the many health benefits of cottage cheese
Try our Healthy Diet Plan, packed with 7 days of nourishing breakfasts, lunches and dinners – available exclusively within the Good Food app.
What is cottage cheese?
A soft curd cheese, cottage cheese tastes light, slightly tangy, with a hint of saltiness. The cheese doesn’t undergo a ripening or aging process so it has a taste and texture that is pretty neutral and goes well with both sweet and savoury ingredients.
When cottage cheese is made, an acid is added to pasteurised milk, this causes the milk to separate into milk solids (curds) and liquid (whey). The whey protein is removed during processing, so the final cheese consists mainly of the protein casein. Once the curds have solidified, they are cut into pieces, washed and drained. They are sometimes mixed with a little cream to enrich the natural flavour, or with herbs or fruit, and finally salt is added. Promoted as a meat replacement by the US government during the first world war, the cottage cheese on our supermarket shelves today remains high in protein and available as fat free, low fat or regular versions depending on the type of milk used and any additions.
Health benefits of cottage cheese may include:
- Nutritionally rich
- Is high in protein
- May support weight loss
- May help maintain and build muscle
- May support blood sugar balance
Discover our full range of health benefit guides, including our top 10 healthiest cheeses or check out our favourite cottage cheese recipes including our cottage cheese pancakes and our super quick Scandi-supper.
Nutritional profile of cottage cheese (full fat, plain)
Figures per 100g
- 103 Kcals / 431KJ
- 9.4g Protein
- 6.0g Fat
- 3.1g Carbohydrates
- 3.1g Sugar
- 0.0g Fibre
- 0.63g Salt
- 127mg Calcium
The nutritional profile of cottage cheese depends on the fat content of the milk, whether cream or any other ingredient has been added, as well as the amount of salt used. Full fat cottage cheese is typically 4-6% fat, which is low when you compare it to cheddar cheese at 30%. Low fat cottage cheese (1-2% fat) tends to have a higher calcium contribution and fewer calories, however, studies assessing the quality and taste, suggest its texture and flavour may suffer.
Cottage cheese health benefits
1. Nutritionally rich
Described as a complete protein, cottage cheese supplies all nine of the essential amino acids needed for growth, development and repair. As it’s a dairy food, it makes a valuable calcium contribution along with other minerals such as phosphorus, selenium and potassium. Cottage cheese is also a source of vitamin B12, which helps keep our nerve and blood cells healthy.
2. Is high in protein
Cottage cheese can provide more protein than Greek yogurt. If you choose a low-fat version, it will have a high protein to calorie ratio. This means a greater percentage of its calories come from protein which is especially useful if you’re looking to achieve a calorie deficit for weight loss, yet want to maintain your protein intake to support muscle mass.
3. May support weight loss
Cottage cheese keeps you fuller for longer, which can be helpful if you’re looking to lose a few pounds and manage your appetite. Its fullness factor comes from the type of protein in cottage cheese. This slowly digested form of protein has a satiating effect, which makes cottage cheese comparable to the likes of eggs, as a satisfying breakfast or lunch.
Numerous studies have linked calcium to improved weight loss, and especially so when eaten as part of a low-calorie diet and in the form of dairy.
4. May help maintain and build muscle
Because cottage cheese protein is predominantly casein, and therefore slowly absorbed, it is considered to be as effective as whey for building muscle and reducing body fat, especially when combined with resistance training. Including a casein-rich snack, like cottage cheese, 30 minutes before bed appears to minimise muscle break down and support muscle recovery after a training session.
5. May support blood sugar balance
With only 3g of carbs per 100g and no added sugar, plain cottage cheese has a limited impact on blood sugar levels. However, if you buy cottage cheese combined with fruit, like pineapple, you should be aware that this can significantly change its sugar content.
Is cottage cheese safe for everyone?
Typically, the lactose content of cheese decreases as it ages, however, because cottage cheese is a fresh, un-ripened cheese it contains more lactose than the equivalent aged cheeses, such as parmesan or cheddar. This means if you’re lactose intolerant, cottage cheese may not be a good choice for you, and may lead to symptoms like bloating, gas and diarrhoea. That said, individual tolerance to lactose varies, with some people able to comfortably manage 12g of lactose per serving, that’s the equivalent of 2 cups of cottage cheese.
As a dairy food, cottage cheese contains both casein and whey, two dairy proteins that some people, including about 2-5% of infants, experience an allergy to. Therefore, if you know you have a dairy allergy you should avoid cottage cheese.
Overall, is cottage cheese healthy?
Rich in protein and relatively low in fat, cottage cheese is a valuable source of calcium and makes a great dietary inclusion for those watching their weight, looking to build muscle and to their balance blood sugar. Cottage cheese is widely available and an affordable choice when compared to other protein sources, plus its versatility as an ingredient is hard to overstate.
Further reading
Is milk good for you?
Is dairy bad for you?
Top 5 health benefits of feta
Top 10 health benefits of Greek yogurt
Is halloumi healthy?
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
