Cottage Cheese Benefits & Nutrition
Protein makes up almost 70 percent of the calories in cottage cheese. One cup of 2 percent milkfat cottage cheese has 194 calories, 8.3 grams of carbs, 5.5 grams of fat and a whopping 26.7 grams of protein. Its also rich in vitamins like vitamin B12 and minerals like selenium. While it gets nutritional points for all these benefits, cottage cheese can also be high in sodium and sugar. Check the label and opt for a low-sodium option like Good Culture.
Regulates Blood Glucose Levels
With Type-2 diabetes now rife in many parts of the modern world, its safe to say that keeping our blood sugar levels stable is now more important than ever.
Because cottage cheese is virtually carb-free and contains no sugars whatsoever, its a great choice for people looking to keep their blood sugar levels balanced.
Its also packed full of magnesium, which, amongst other things, helps to regulate blood sugar levels and keep them balanced.
For diabetic or pre-diabetic individuals, cottage cheese is a perfect choice.
Cheeses Low Or High In Cholesterol
Once again, cheddar cheese and processed American cheese rank high on the list of cheeses with the most cholesterol, topped only by Mexican cheese and cream cheese.
Cottage cheese and fat-free cheeses contain the least cholesterol per serving. And even whole milk ricotta cheese contains half the amount of cholesterol as cheddar cheese.
All together, you can’t go wrong with choosing low-fat or fat-free cheeses instead of their whole-milk counterparts. Any type of cheese made with nonfat or skim milk will have notably less saturated fat and cholesterol.
This next chart compares the same 24 popular cheeses, ordered from most cholesterol content to least:
| Cheese | |
| Cottage cheese, low-fat, 1% milkfat | 1 |
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What Cottage Cheese Is Made Of & Its History
Cottage cheese is real food that can be easily made at home with real ingredients like milk, kefir, and salt. Cottage cheese with those three simple ingredients is likely how your grandparents ate it with none of the bad stuff and chemical preservatives that we find today. Its creamy texture, cheese curds, high protein & full fat is a classic food that can be paired with berries, or just eaten alone.
Cottage cheese originated in the 1800s as a way to use the leftover fermented milk after making butter. During the First World War, the Federal Drug Administration encouraged Americans to eat more cottage cheese because of the protein it had as a replacement for meat during the national food shortage. They noted that cottage cheese had more protein than a pound of beef, pork, or poultry. By the 1950s cottage cheese was hailed as a health food and it was used by fitness enthusiasts. By the 1980s, it started to lose its luster and was replaced by yogurt as a health food. At that time brands started to incorporate other ingredients into cottage cheese like nuts and flavors.
According to the USDA, in the 1970s at the peak of its popularity, the average American ate 5 lbs. of cottage cheese per year. Americans do not eat as much cottage cheese as they used to today primarily because they have swapped to other types of foods, including yogurt, plant-based milk beverages, and other non-dairy-type products.
Why Cottage Cheese Is Super Healthy And Nutritious
Cottage cheese is a low calorie cheese with a mild flavor.
Its popularity has grown in the last few decades, and its often recommended as part of a healthy diet.
Cottage cheese is not only high in protein but also essential nutrients.
For these reasons, its widely used by athletes and in weight loss plans.
This article explains why cottage cheese is so good for you and includes ways to incorporate it into your diet.
Cottage cheese is soft, white, and creamy. Its considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor.
As a result, it has a very mild flavor compared with aged cheeses.
Cottage cheese is made from the curds of various levels of pasteurized cows milk, including nonfat, reduced fat, or regular milk.
Its also offered in different curd sizes, usually small, medium, or large.
Moreover, its available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties.
You can enjoy this versatile cheese by itself or as an ingredient in recipes.
Summary
Cottage cheese is a soft, white cheese with a mild flavor. Its a fresh cheese offered with different milk fat levels and curd sizes.
The nutritional profile of cottage cheese varies depending on the level of milk fat used and amount of sodium added.
One cup of low fat cottage cheese provides the following (
It also has decent amounts of vitamin B6, choline, zinc, and copper.
Notably, protein accounts for over 70% of the calories in cottage cheese.
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How To Make Cheesecake With Cottage Cheesecake
Making a cheesecake with cottage cheese is VERY close to the same as a normal cheesecake.
Risks And Side Effects
If you have an allergy to cow milk, goat milk, sheep milk or any animal milk from which a cheese is derived then unfortunately you must avoid that cheese.
If you have a lactose intolerance, some cheeses will not agree with you, while other low-lactose cheeses may not be problematic. In general, cheeses that have been aged longer, such as cheddar, Parmesan and Swiss, are known to have low levels of lactose.
Always speak to your health care provider if you are feeling unsure about what cheeses are safe for you and your particular health concerns.
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Great Source Of B Vitamins
B vitamins are incredibly important and beneficial when it comes to our health and well-being, yet many of us are deficient in at least some of them, without even realizing it.
B vitamins play a vital role in metabolic health, so the more you consume the more effectively your metabolism will work.
As well as that, B vitamins also promote digestive health, cardiovascular health, and cognitive health and function.
If you arent getting enough B vitamins, cottage cheese is the perfect snack.
Is Cottage Cheese Good To Eat For Breakfast
Cottage cheese is a type of cheese that is made from cottage milk. In a single cup , cottage cheese has an astonishing 24 grams of protein, making it an excellent high-protein breakfast option . A high-protein breakfast has been related to increased feelings of fullness and decreased appetite. In fact, according to one research, cottage cheese is just as full and gratifying as eggs in terms of nutrition .
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Heart Attack Warning Signs You Should Not Ignore
Hippocrates famously said, Let food be thy medicine, and that applies to heart health: Diet is incredibly important, noted Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, Colorado, and a member of the American College of Cardiologys Prevention of Cardiovascular Disease Section Leadership Council.
If you go to parts of the world where they have not been exposed to a Western lifestyle, meaning a sedentary lifestyle and eating processed foods, heart disease is in very limited existence, Freeman told TODAY.
Trends In Dairy Intake: Less Milk More Cheese And Yogurt
On average, Americans now drink about half as much milk as they did in the 1970s. But our yogurt intake has quadrupled, and we now chow down 35 pounds of cheese per person every yearup from just 11 pounds per year in 1970. Much of this rise comes from the popularity of convenience foods like frozen pizza, macaroni and cheese, and prepackaged cheese slices, as well as our love of cheese-rich Italian and Tex-Mex cuisines.
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Cottage Cheeses Curd Appeal
Those white lumps give this fresh cheese its distinct appearance. You can buy it in large-curd or small-curd varieties. The smaller nuggets are about a quarter inch in diameter. The big ones measure up to 3/8 of an inch. Its the size of the knives used in cottage cheese production that determines the size of the curd. The nutrition profile is the same either way. Its just a matter of personal preference or what your recipe requires.
Health Benefits Of Cottage Cheese
Cottage cheese provides a number of nutritional benefits. It’s packed with important nutrients that can help boost your bone health, relieve premenstrual syndrome symptoms and much more.
1. Cottage Cheese Is a Healthy Source of Protein
A 1-cup serving of cottage cheese provides 28 grams of protein slightly more than a 3-ounce serving of chicken breast. What’s more, a low-fat variety of cottage cheese only contains 163 calories and 1.5 grams of saturated fat.
“Because cottage cheese is so rich in protein, it provides a feeling of fullness for a very reasonable number of calories,” says Joan Salge Blake, EdD, RDN, a clinical professor at Boston University. “It’s also a really affordable healthy food, so you can eat it regularly without breaking the bank.”
Although protein needs vary based on your activity level, age and sex, the daily recommended intake of protein for healthy adults is about 10 to 35 percent of total calories. Protein is an essential macronutrient that helps your body repair cells and create new ones. As such, it’s particularly important for development in children, teens and pregnant women, according to the U.S. National Library of Medicine.
“Cottage cheese is also a good source of the amino acid leucine, which kickstarts muscle protein synthesis,” Blake says. This is a process in which the body creates protein to repair muscles throughout the day.
Is Cottage Cheese a Complete Protein?
2. Cottage Cheese Is a Good Source of Calcium
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A Healthy Way To Start The Day
Make up a cottage cheese breakfast bowl and its both delicious and filling. One serving with ½ cup blueberries and 2 tablespoons chopped pistachios has:
- 234 calories
- 25 grams protein
One thing to watch with cottage cheese is the sodium: this recipe has 30% of your daily sodium. This shouldnt be a problem if you cook healthy, whole food meals on the regular, but keep it in mind if you also eat lots of salty foods during the day.
Cottage Cheese Health Risks
Lactose Intolerance
Some people are unable to digest lactose, the sugar found in milk and foods with milk such as cottage cheese. Those with a lactose intolerance may feel nausea, gas, diarrhea or swelling in the stomach after eating foods containing lactose, according to the U.S. National Library of Medicine.
One cup of low-fat cottage cheese contains 6 grams of lactose, according to the University of Virginia. Most people with lactose intolerance can tolerate around 12 to 15 grams of lactose , according to a June 2010 review in the Annals of Internal Medicine.
If you have lactose intolerance and want to eat cottage cheese, start by introducing a half-cup of cottage cheese at a time and evaluate your symptoms, or opt for a lactose-free variety.
If you suspect you have lactose intolerance, talk to your doctor, who may conduct a blood, breath or stool test. Lactose intolerance is not serious, but you may need to avoid foods with lactose such as cottage cheese, take a calcium supplement or use pills or drops to aid in lactose digestion.
Sodium Intake
If you’re limiting your sodium intake, opt for low-sodium cottage cheese. The general guidance for sodium is no more than 2,300 milligrams per day for healthy adults, and no more than 1,500 milligrams per day for people with elevated blood pressure, per the U.S. Department of Health and Human Services.
Drug Interactions
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How Much Protein Is In Cottage Cheese
There is about 6g of protein per ¼ cup of cottage cheese, which makes it an excellent protein source! < Its adding almost 20g of muscle BOOSTING protein to our cheesecake!
Also, before you get sneaky ideas, dont use any of that fat free cottage cheese in this creamy slice of heaven. I used to be that girl and it was a sad existence. Do yourself a favor and get 2%. It truly does add a richer flavor to this cheesecake that you do not want to deprive yourself of. I promise.
Do you feel like youve learned so much? Protein powder and cottage cheese and nut butter snacks, the protein content of cottage cheese AND how to make it into cheesecake!
Should we get matching cottage cheese superfan shirts?
Ill look into it and get back to you.
Alternatives To Cottage Cheese
Low-fat cottage cheese is a rich source of lean protein, which promotes feelings of fullness and may even prevent weight gain.
This dairy staple is also a good source of calcium, important for strong bones. Cottage cheese provides more than half the DV of vitamin B12, which can help prevent a certain type of anemia. Some types of cottage cheese also contain gut-healthy probiotics that can support digestion and a strong immune system.
For similar health benefits, you can swap cottage cheese for other dairy staples such as:
- Low-fat yogurt or skyr
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More Than Just The Fat
The explanation for these observations isn’t entirely clear, but the other nutrients in dairy products could play a role, says Dr. Hu. Milk is a good source of calcium and potassium as well as protein, which can help you feel satisfied and less likely to overeat. Both yogurt and kefir also contain live bacteria known as probiotics thought to be beneficial to the digestive system and possibly even the cardiovascular system. But at this point, we know far too little about which types of bacteria might be helpfulor how they function and survive either in foods or in your bodyto give any advice about specific brands of yogurt or other products, Dr. Hu notes.
He recommends up to two servings of dairy daily for most adults. “But I wouldn’t choose full-fat milk or eat a lot of cheese,” he says. Pizza, which is probably the biggest cheese vehicle in the American diet, is especially unhealthy because it’s typically made with a refined white-flour crust and often topped with unhealthful meats, such as pepperoni or sausage, he notes. You’re much better off enjoying a small piece of cheese as a snack with fruit or whole-grain crackers, or sprinkled on a salad .
It Promotes Weight Loss
Though youve probably already figured this out based upon what weve covered so far, just to be clear, cottage cheese is one of the most effective foods in existence when it comes to losing weight.
Its low in fat and calories, to begin with, so you can stay in a caloric deficit more easily.
Then its rich in protein, which promotes muscle growth and boosts metabolism.
Its also rich in casein protein, which keeps you feeling full for longer, so you consume less.
The B vitamins and minerals it contains also help to balance your hormones and boost your metabolism, so you have more energy and burn more calories.
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Cottage Cheese Breakfast Bowls
Cottage cheese is great for breakfast because its low calorie and high protein: to keep you full all day long! Let us be the first to declare: the whole cottage cheese and pineapple idea has never been our thing. But top it with fresh berries or apples and cinnamon, and its a whole new ballgame. Promise! If you have a texture thing about cottage cheese, we get it. But we think youll be pleasantly surprised here! Heres what to do:
- Add ¾ cup cottage cheese to a bowl. All brands taste different, so find one you love.
- Top with berries or diced apple. For the berry bowl shown here, we used blueberries, raspberries and blackberries. For the apple cinnamon, we used Pink Lady apples .
- Add a sprinkle of chopped nuts. Go with pistachios for the berry bowl and pecans for the apple.
- Add a pinch of cinnamon and a drizzle of honey. Both ingredients are essential to taking the flavors up a notch. You can use maple syrup if you prefer.
So Cottage Cheese Is *actually* Good For You
Yep! Unless youre lactose-intolerant or eating vegan, these mild-mannered, pillowy curds are a healthy way to fill your belly, load up on essential nutrients, and manage your calorie count.
A note: Cottage cheeses fat content varies depending on whether youve snagged a container of cheese made from nonfat, reduced fat, or regular cows milk.
Not a cottage cheese eater? Here are a few reasons you might wanna give this snack a whirl.
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How Much Is Too Much
The American Heart Association recommends eating no more than 5% to 6% of your daily calories in saturated fat. For a person who eats 2,000 calories per day, this means they should eat no more than 13 grams of saturated fat per day.
As for cholesterol, people who have risk factors for heart disease, such as high blood pressure and diabetes, should eat no more than 200 milligrams of cholesterol per day. People who do not have risk factors for heart disease should eat no more than 300 mg of cholesterol per day.
