Cottage Cheese Is Everywhere Right Now—But Is It Actually Healthy? Registered Dietitians Share the Truth

Emily Laurence
Updated ·5 min read
13

And the truth about whether it can help you lose weight.

There was a time when cottage cheese was the coolest food in the dairy section. In the 1970s, the average American ate five pounds of cottage cheese a year.

Over time, though, cottage cheese's popularity dimmed. Until recently, people didn't think of it as a very exciting food—but suddenly, it's everywhere (don't believe us? Just check TikTok). But is cottage cheese healthy?

If you've found yourself browsing different cottage cheese brands at the grocery store in recent weeks, we have good news for you: registered dietitians are all for you incorporating it into your diet.

According to Vandana Sheth, RDN, CDE, FAND, a registered dietitian and the author of My Indian Table: Quick and Tasty Recipes, cottage cheese is a bonafide health food because it’s high in protein and other nutrients while being relatively low in calories. Registered dietitian Sonya Angelone, RDN, agrees, adding that it’s super versatile, which makes it easy to incorporate into a variety of meals and recipes.

There are several reasons why cottage cheese is good for you, but as with most other types of foods, there are certain factors to keep in mind when shopping for it to ensure you’re choosing a cottage cheese option that’s truly healthy.

Related: These Are the 10 Healthiest Cheeses, According to Registered Dietitians

Why Cottage Cheese Is So Good for You

One of the benefits of eating cottage cheese has already been mentioned: its high protein. “​It’s a great source of protein with about 12 grams of protein per half cup,” Angelone says. But protein isn’t the only beneficial nutrient in cottage cheese. Both dietitians point out that it also contains vitamin B12, selenium, riboflavin and phosphorus.

“Vitamin B12 is a water-soluble vitamin that plays a key role in many important body functions,” Sheth says. “It’s involved in energy production, formation of red blood cells, maintaining healthy hair, skin, nails, improving mood and bone health.” In fact, scientific studies show that eating foods rich in vitamin B12, like cottage cheese, can even help lower depression and anxiety.

Related: Brain Health Experts Agree That This Is the Absolute Worst Food for Your Mind

Angelone says that the selenium in cottage cheese supports immune health, thyroid health, and immune health. “As an antioxidant, it [helps] protect the body from free radicals, reducing the risk of certain types of cancer,” she adds. Angelone says that the riboflavin and phosphorus in cottage cheese help with energy production and cellular health. She adds that phosphorus also contributes to bone health.

What To Keep In Mind When Buying Cottage Cheese

While all cottage cheese contains the nutrients highlighted above, both dietitians say that some cottage cheeses are made with not-so-healthy ingredients. Angelone says that salt is a biggie. “Cottage cheese contains a significant amount of sodium, but low-sodium cottage cheese can be eaten if you are concerned with your sodium intake or need to reduce your dietary sodium,” she says. It’s recommended to keep sodium intake under 2,300 milligrams a day, a limit to keep in mind when you’re comparing the sodium content in different cottage cheeses.

When shopping for cottage cheese, Angelone recommends going for one that contains probiotics, which are beneficial for gut health. A diet high in probiotics not only supports digestive health but also benefits the entire body, including the brain and heart.

Sheth says that there are many different types of cottage cheese, including non-fat, low-fat and whole. “[Additionally], the curd size varies and comes in other forms such as whipped, lactose-free, reduced sodium and no-sodium varieties.” Her advice is to go for the one you like the taste of the most and that fits your personal nutrition goals. She also says that those who are sensitive to dairy should avoid lactose-containing cottage cheeses. People who are extremely sensitive to dairy may not be able to eat cottage cheese at all.

Related: This Dietitian-Approved Grocery List Will Ensure You're Stocked With Healthy, Delicious, and Versatile Foods

Can Eating Cottage Cheese Help You Lose Weight?

If you have a wellness goal of trying to lose weight in a healthy way, both dietitians say that cottage cheese is one food that’s beneficial to keep on the table. “Cottage cheese is a good source of protein, specifically casein, which can [help you feel] full longer and may help with weight loss,” Sheth says. Angelone agrees, adding that this satiety can prevent snacking on nutrient-void snack foods you might be tempted to nosh on otherwise.

While eating cottage cheese on its own can be a good snack, both dietitians say that it shouldn’t be considered a meal. To incorporate cottage cheese into a balanced breakfast, Angelone recommends pairing it with berries (for fiber) and nuts or seeds (which contain protein, fiber and healthy fats). Or, it can be eaten with eggs (which have protein and healthy fats) and sauteed veggies (for fiber). Angelone says cottage cheese can also serve as the protein in smoothies, blended with fiber-rich fruits and veggies. Cottage cheese can also be incorporated into more hearty meals, like this green enchilada casserole.

There’s no doubt that cottage cheese is a healthy food that can support healthy weight loss goals. If you’re looking for a quick protein option that will actually fill you up, it’s one food to consider. It’s certainly won over registered dietitians.

Next up, find out if you can eat too much protein and learn the signs that you're getting more than you need.

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