Why Cottage Cheese Is Super Healthy and Nutritious
- Dietitian.Lauren Hmede
- Nov 3, 2019
- 3 min read
What is cottage cheese?
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.
Notably,protein accounts for over 70% of the calories in cottage cheese.
How cottage cheese is made
Cottage cheese is made by adding an acid to milk, which causes the milk to curdle. Then, the curd is drained and crumbled to make the final product.
Cottage cheese can help you lose weight
Cottage cheese is high in protein and calcium, both of which have been associated with weight loss.
Cottage cheese and muscle gain
Cottage cheese is packed with casein protein. Casein is slowly absorbed, promotes muscle gain, and helps prevent muscle breakdown.
Other Benefits of Cottage Cheese
Cottage cheese has also been associated with other health benefits.
May help prevent insulin resistance
Insulin resistance can lead to the development of type 2 diabetes and heart disease.
However, the calcium in dairy products is believed to reduce insulin resistance.
In fact, one study suggested that eating dairy products may lower the risk of insulin resistance by 21%.
Can promote bone strength
In addition to calcium, cottage cheese is a good source of phosphorus and protein. These nutrients have consistently been linked to improved bone health.
High in selenium
A 1-cup (226-gram) serving of cottage cheese offers 37% of the RDI for selenium. This mineral has been shown to increase antioxidant protection in the blood.
How to incorporate cottage cheese into your diet
Cottage cheese's mild flavor and soft texture make it easy to include in your meals and recipes.
Here are some creative ways to eat cottage cheese:
Pancakes or waffles. Mix it into the batter as a substitute for milk.
Salads. Add it to your favorite salads for extra protein.
Fruit. Mix it with fruits like berries, sliced bananas, peach slices, mandarin wedges, and melon chunks.
Granola. Top it with granola and drizzle with honey.
Sour cream substitute. It works well as a sour cream substitution.
Dipping sauces. Mix it into dipping sauces as a substitute for milk.
Smoothies. Blend it with some milk and fruits for a fruit smoothie.
Toast. It makes a creamy, protein-rich spread.
Baked goods. Bake it into muffins, cakes, bread, or dinner rolls.
Mayo substitute. Spread it on sandwiches or use it in recipes.
Scrambled eggs. It'll give your eggs an extra creamy texture.
Lasagna. Use it as a substitute for ricotta cheese.
It can cause problems for people who are intolerant to dairy
Cottage cheese can cause digestive problems if you are lactose intolerant. It can also cause allergic reactions in those who are allergic to dairy or milk proteins.
Conclusion:
Cottage cheese is a curd cheese with a mild flavor and smooth texture.
It's high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus.
If you're looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.
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