Cottage cheese is one of those food trends that has actually stood the test of time: While the dairy darling is perhaps best known as a versatile source of protein, there are several unexpected benefits of eating cottage cheese that span other aspects of your health, too. Ahead, registered dietitians unpack the full-body benefits of the high-protein cheese, plus plenty of non-boring ways to incorporate it into your menu.
Meet the experts: Regina Ragone, R.D.N., culinary nutritionist in New York; Lindsey Pine, M.S., R.D.N., registered dietitian and owner of TastyBalance Nutrition; Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics
Benefits of eating cottage cheese
There’s good reason that nutrition experts call cottage cheese a health food hero. “It has all the elements that people are looking for in a food today—high in protein, low in sugar and carbs,” says Regina Ragone, R.D.N., culinary nutritionist in New York. Basically, it packs a solid nutritional profile and is easy to work into your meals.
It’s high in protein
Cottage cheese’s high protein-to-calorie ratio means it can be a tasty way to maintain or build muscle: One cup of 2% cottage cheese has 27 grams of protein for only 195 calories. Two large eggs, in comparison, have 12 grams of protein for 158 calories.
Eating cottage cheese can also be a practical way to distribute your protein intake throughout the day, according to Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “Rather than trying to get most of your protein at one meal, adding a protein-rich food like cottage cheese to breakfast or a snack can help people consistently meet their protein needs, which is particularly important for maintaining muscle as we age,” she explains.
It boosts your satiety
According to Lindsey Pine, M.S., R.D.N., a registered dietitian and owner of TastyBalance Nutrition, “cottage cheese keeps you feeling full,” which may satisfy cravings and help with weight management.
It’s rich in key vitamins and minerals
According to Prest, cottage cheese “provides calcium and phosphorus, two minerals that play important roles in maintaining bone health.” It’s also rich in other key vitamins and minerals like vitamin B12, selenium, and riboflavin, Pines adds.
It’s versatile
One of the best things about cottage cheese is how flexible it is as an ingredient, making it easy to mix up your menu without sacrificing the nutritional benefits. “Blending it into dips, sauces, or spreads can add protein and create a creamy texture while allowing you to use less of some higher-fat ingredients,” Prest suggests. “And because plain cottage cheese is naturally low in sugar, pairing it with fruit is an easy way to create a nutrient-dense snack while controlling how much added sugar you consume.”
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Cottage cheese vs. yogurt: Which is healthier?
Cup vs. cup, cottage cheese holds its own nutritionally compared to yogurt—plus it’s higher in protein and lower in sugar. So it’s no surprise that cottage cheese is finally getting the attention it deserves. “Yogurt has had the benefit of lots of marketing and innovation, especially the introduction of Greek yogurt,” says Ragone. “Cottage cheese has been associated with the diet plates of the seventies and eighties, but cottage cheese makers are now upping their game with smaller, more attractive packaging and moving them away from the sour cream in the stores and closer to the yogurt.”
Which kind of cottage cheese should you choose?
When considering which kind of cottage cheese is healthiest, Ragone suggests choosing full fat or 2%. The no-fat version has less protein, may contain stabilizers, and won’t satisfy hunger as well. And it just tastes less rich.
Should you eat cottage cheese every day?
It’s fine to get a daily serving—or more—of cottage cheese. It’s an ideal post-workout snack because it contains casein, slow-digesting protein that’s used in some protein powders. Pine suggests the traditional pairing with fruit for a protein-carb combo that replenishes muscle and energy. “Cottage cheese has a high amount of the amino acid leucine, which gets into the muscle easily and triggers muscle protein synthesis,” says Pine.
And it may be even better as a nighttime snack. A study by Florida State researchers found that eating cottage cheese before bed boosted metabolic rate and improved muscle recovery.
Should anyone avoid eating cottage cheese?
While cottage cheese makes a great addition to most diets, it might not be the best choice for all folks. “Anyone with a milk allergy should avoid it, and people with lactose intolerance may need to limit the amount depending on their individual tolerance,” Prest explains. “I’d also encourage anyone who needs to watch their sodium intake to check the nutrition label because cottage cheese can be relatively high in sodium. Lower-sodium varieties are available.”
Best ways to eat cottage cheese
Of course, you can just grab a spoon and enjoy straight from the container. But it’s also super-easy to incorporate cottage cheese into your meals. The mildly tangy yet sweet flavor means it’s adaptable as a savory or sweet ingredient—you can use it as the base of your morning bowl, to thicken a smoothie, or to take your avocado toast to the next level. Whip it in a food processor with herbs for a creamy dip, or mix it into guacamole to lower the fat content and ratchet up the protein. The options are endless.
