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 it’s often recommended as part of a healthy diet.

Cottage cheese is not only high in protein but also essential nutrients.

For these reasons, it’s 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.

What is cottage cheese?

Cottage cheese is soft, white, and creamy. It’s 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 cow’s milk, including nonfat, reduced fat, or regular milk.

It’s also offered in different curd sizes, usually small, medium, or large.

Moreover, it’s 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. It’s a fresh cheese offered with different milk fat levels and curd sizes.

Cottage cheese is packed with nutrients

The nutritional profile of cottage cheese varies depending on the level of milk fat used and amount of sodium added.

One cup (226 grams) of low fat (1% milk fat) cottage cheese provides the following:

  • Calories: 163
  • Protein: 28 grams
  • Carbs: 6.2 grams
  • Fat: 2.3 grams
  • Phosphorus: 24% of the Reference Daily Intake (RDI)
  • Sodium: 30% of the RDI
  • Selenium: 37% of the RDI
  • Vitamin B12: 59% of the RDI
  • Riboflavin: 29% of the RDI
  • Calcium: 11% of the RDI
  • Folate: 7% of the RDI

It also has decent amounts of vitamin B6, choline, zinc, and copper.

The carb content of cottage cheese is around 3%. It consists of lactose, a milk sugar to which some people are intolerant.

When eating high amounts of cottage cheese, consider buying low sodium or sodium-free varieties. A high sodium intake raises blood pressure in some people, potentially increasing the risk of heart disease.

Notably, protein accounts for over 70% of the calories in cottage cheese.

SUMMARY

Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.