5 Reasons Cottage Cheese Is Having a Moment, According to a Registered Dietitian
Verywell / Amelia Manley
Medically reviewed by Kristy Del Coro, MS, RDN, LDN
Cottage cheese is having a well-deserved moment and we're not mad about it. This underrated dairy product is finally getting the recognition it deserves. Cottage cheese is a nutritious yet versatile food option that boosts the protein of any meal or snack. Here's why cottage cheese's search rankings are topping the charts.
Cottage Cheese's Nutritional Profile
Cottage cheese packs a major nutritional punch for your buck. Not only is it relatively low in calories, with only 180 calories per cup (for the 2% milk fat variety), but it's also loaded with protein and healthy fats. Plus, it will leave you feeling full and satisfied long after eating it.
Plain cottage cheese also contains no added sugar. The sugar found in cottage cheese is dairy sugar in the form of lactose. According to the USDA's food database, 1 cup of 2% milkfat cottage cheese contains the following nutritional values:
Explainer
Calories: 180
Carbohydrates: 10 grams
Sugar: 9 grams
Total Fat: 4 grams
Protein: 24 grams
Calcium: 227 mg
Phosphorous: 326 mg
Vitamin B12: 0.9 mcg
Folate: 22 mcg
Vitamin B6: 0.125 mg
How Cottage Cheese Is Made
Cottage cheese is fermented by adding an acid or live bacterial culture (probiotics) to milk. This causes the whey to separate from the milk solids, resulting in curds. After the curd has formed, it's cut into smaller pieces and drained of the liquid whey. The curds are then cooked and pressed to release more whey. Salt is added and then it's ready to enjoy.
All cottage cheese is made using nonfat milk. Higher-fat cottage cheeses are made by adding a light cream to the curds after the whey is released.
Think of cottage cheese as a condensed form of other dairy products. While you can expect many of the same nutritional qualities from cottage cheese in other dairy products, you'll have to eat a lot more comparable dairy products in one sitting to get the same nutritional value.
Cottage cheese also contains more protein per 1 cup serving than any other dairy product including Greek yogurt. However, both cottage cheese and Greek yogurt are comprised primarily of casein protein, because the whey is expelled in processing.
Rich Source of Protein
One cup of cottage cheese contains around 24 grams of protein making it an ideal food source when following a high-protein diet. Protein-rich foods offer an abundance of health benefits including improving satiety after meals, promoting weight loss, preserving muscle (lean body mass), and increasing muscle.
Cottage cheese is at least 80% casein protein. Both whey and casein contain all nine essential amino acids including leucine, the amino acid primarily responsible for building muscle. However, casein absorbs much more slowly than whey protein and allows for a "slow-release" of amino acids to repair and build muscle. In theory, this is ideal when there are long periods of time between eating, such as after sleeping. However, more research is needed.
Either way, the protein found in cottage cheese can help build muscle when paired with a sound exercise routine, support weight management efforts, and increase satiety after a meal. Compared to other protein sources, cottage cheese levels up. It's considered a low-carb food and if you choose the nonfat variety, you're looking at a very lean source of protein. Tofu is a comparable protein source, however, it contains almost four times the fat of 2% cottage cheese for a 1-cup serving.
If you're not a fan of cottage cheese, Greek yogurt is a very similar source of protein depending on which brand you choose. A seven-ounce serving of Greek yogurt contains 21 grams of protein, 8 grams of carbohydrates, and 4 grams of dietary fat.
Gut Health Benefits
Because cottage cheese is a fermented food product, it's naturally rich in gut-healthy probiotics. It's becoming more apparent than ever the role of a healthy microbiome in overall health and well-being. An imbalance of bacteria in the human gut leaves you more susceptible to infection and other diseases.
Probiotics are microorganisms that populate and regulate the intestinal flora. Probiotics are commonly found in fermented foods or in supplement form. Treatment with probiotics can reverse a gut imbalance and reduce inflammation.
Eating a diet rich in fermented foods including cottage cheese, yogurt, sauerkraut, kefir, kimchi, and kombucha will help regulate your gut microbiome. Doing so can help improve your immune system and reduce poor health outcomes.
Versatility in Culinary Applications
With a little imagination, the cottage cheese culinary options are almost endless. Here are some creative ideas for incorporating cottage cheese into your weekly menu.
Make a cottage cheese bowl. Load up a bowl with cottage cheese then add your favorite toppings, like you would with an acai bowl or poke bowl. Try a drizzle of honey, almond butter, nuts and seeds, fresh fruit, chopped dark chocolate, and shredded coconut.
Create cookie dough-inspired cottage cheese. Blend cottage cheese, almond flour, honey (or maple syrup), and vanilla extract in a blender until smooth. Mix in chocolate chips.
Try cottage cheese toast. Apply cottage cheese to some toast. Then top with your favorite sweet or savory toppings.
Make cottage cheese scrambled eggs. Whisk two eggs lightly and then add 1/4 cup cottage cheese. Combine well with a whisk or fork. Season with salt and pepper. Then scramble as usual on a buttered skillet over medium heat.
Create a dip. Replace sour cream with cottage cheese in your favorite dip. Blend well to remove the lumps.
Swap it in your favorite recipes. Use cottage cheese in place of ricotta cheese, sour cream, milk, or heavy cream in some of your favorite recipes including muffins, pancakes, lasagna, alfredo sauce, and more.
Make ice cream with cottage cheese. Blend cottage cheese with honey or your favorite sweetener, plus vanilla extract and gelatin or pudding mix until smooth. Pour into a container, cover, and freeze until solid. Allow the ice cream to thaw on the counter for about 10 minutes before scooping.
Because cottage cheese has a mild flavor, you can alter it to take on sweet or savory flavors with ease. Adding a sweetener or sprinkling on your favorite savory spices immediately elevates cottage cheese.
Related: The Best Dairy-Free Ice Creams, According to a Dietitian
Cottage Cheese and Weight Management
When it comes to weight management, few things are more important than diet. Losing weight or managing your weight boils down to a consistently nutritious diet that isn't over your daily recommended calorie intake.
Eating foods that help you feel full and satisfied will prevent you from eating more than your body needs. Cottage cheese is packed with protein and dietary fat (unless you go nonfat)—both of which improve satiety after a meal. Plus, the protein found in cottage cheese increases thermogenesis, promotes muscle building, and prevents your body from using muscle as fuel.
Building a balanced meal or snack with cottage cheese is simple. Creating balance comes from adding carbohydrates in the form of grains and fruit, and some fat if desired. You also can use cottage cheese to increase the protein content of pancakes, macaroni and cheese, and muffins. Or try loading up a slice of toast with cottage cheese then topping with sliced tomato, a drizzle of olive oil, and your favorite seasoning.
Cottage Cheese as a Dairy Alternative
Those with lactose intolerance are in luck. Cottage cheese contains very little lactose per cup. For lactose-intolerant people, up to 12 grams of lactose is considered tolerable in one sitting or 24 grams spread throughout the day.
Cottage cheese contains only 3 grams of lactose per 100-gram serving. This makes cottage cheese an ideal choice for those with lactose intolerance.
When comparing cottage cheese to other dairy alternatives like dairy-free yogurt, the nutritional profile does not compare. Most dairy-free yogurts contain less than 3 grams of protein per serving and often taste nutty.
Cottage cheese is such a profound nutritional powerhouse, is extremely versatile, and contains very little lactose per serving. Those seeking a dairy alternative rich in protein should consider it.
Addressing Common Misconceptions
Sometimes cottage cheese is misunderstood. People are nervous about eating something so chunky with such a unique flavor. Yet the nutritional content of cottage cheese is above so many other foods. Let's address common cottage cheese misconceptions with some facts.
Cottage cheese does not contribute to high cholesterol or cardiovascular disease. Saturated fat is responsible for high cholesterol and cottage cheese is very low in saturated fat containing only 2 grams per one cup serving.
One cup of cottage cheese contains 707 mg of sodium. While this is a bit high, it's also rich in potassium, the electrolyte required to balance sodium levels. Drinking plenty of water will help maintain fluid balance when consuming high-sodium foods, including cottage cheese and other cheeses.
Some people have an aversion to cottage cheese. They're afraid it's going to taste bad based on the texture and color. Truth is, you may be surprised by the flavor and how delicious it is. Or it may take you a few tries to become accustomed to the taste. Either way, the nutritional value of cottage cheese and its versatility make it one worth trying (more than once).
Bottom Line
Cottage cheese is a superstar and should be recognized as such. Keeping an open mind to new (or old) foods can increase the variety in your diet giving you another option of nutritious protein-rich foods for meals and snacks.
Including cottage cheese in your weekly menu also makes it easier to reach your protein goals, calcium needs, and probiotic gut-health benefits. Consider trying one of the many unique and creative uses for cottage cheese so you can leverage its nutritional benefits.
Read the original article on Verywell Fitness.
