The Is the #1 Biggest Health Benefit of Cottage Cheese, According to Registered Dietitians
Cottage cheese is having a resurgence. On TikTok, the hashtag #cottagecheese has amassed more than 200 million views with videos showcasing creative ways to cook with the food. (A few standouts include using it to make pancakes, bread, salad dressing and strawberry ice cream.)
Unlike the fruit roll-up and ice cream trend which is also taking over TikTok, cottage cheese is one trend that registered dietitians wholeheartedly approve of. “I’m excited to see the surging interest in cottage cheese, especially with so many creative recipes showing up on social media,” registered dietitian and Street Smart Nutrition founder Cara Harbstreet, RDN, says.
Why is cottage cheese so good for you, exactly? There’s one benefit in particular that sets it apart from the other options you’ll find in the dairy case.
The Top Health Benefit of Cottage Cheese
Harbstreet says that hands down, the biggest health benefit cottage cheese brings to the table is that it’s a good source of protein. One serving of cottage cheese has 11 grams of protein, which is more than most other yogurts. For example, the same size serving of plain yogurt made with whole milk has about 4 grams of protein. The only type of yogurt with a comparable amount of protein is Greek yogurt, which has 10 grams of protein per serving.
Protein is important for providing the body with energy and satiety. If your meals or snacks don’t have adequate protein, you can bet that you’ll be reaching into the fridge for something else to eat sooner than you’d probably like to. Scientific research also shows that people who eat a high-protein diet are more likely to lose weight than people who don’t eat a high-protein diet.
In general, a good daily protein goal to aim for is seven grams per 20 pounds of body weight. This means that someone who weighs 150 pounds, for example, should consume 50 grams of protein a day.
While the protein in cottage cheese may be its biggest health benefit, it’s certainly not its only one.
Other Benefits of Incorporating Cottage Cheese Into Your Diet
Registered dietitian and creator of Once Upon a Pumpkin, Maggie Michalczyk, RDN, agrees with Harbstreet that cottage cheese’s protein content is a major benefit. But she says that another reason why cottage cheese is so beneficial is because it contains probiotics, which support healthy digestion. Probiotic foods, like cottage cheese, are linked to a wide range of benefits including supporting immune health, mental health and may even help protect against certain diseases.
“Aside from the protein and probiotic components of cottage cheese, it’s rich in nutrients including calcium, vitamin B12 and selenium,” Michalczyk says. Calcium is an important nutrient for bone health while getting enough vitamin B12 and selenium are important for preventing fatigue, just one of the nutrients’ roles.
Even though cottage cheese is packed with nutritional benefits, both dietitians say that it’s best to pair it with other nutrient-rich foods for a well-rounded meal. “While cottage cheese can be eaten alone as a snack, it’s important to note that it may not have enough carbohydrates or fat, depending on the variety, to satisfy as a breakfast,” Harbstreet says. “The good news is there are so many ways to enjoy it with other foods that fill those macronutrient gaps, such as blending it into a smoothie or pancake batter, spreading it on toast, serving with canned, frozen or fresh fruit, or folding into scrambled eggs,” she says. Michalczyk agrees, saying that cottage cheese can be incorporated into both sweet and savory recipes, making it versatile and an easy addition to a well-balanced diet.
Related: 'I Tried Cottage Cheese Ice Cream and It's My New Favorite Go-To Healthy Dessert'
When shopping for cottage cheese, Michalczyk says to look for one that isn’t flavored, as flavored cottage cheese often contains added sugars. Instead, she says to buy plain cottage cheese and use fruit or a little honey to sweeten it up at home. Harbstreet says to look for cottage cheese that’s low in sodium. She also says to go for a texture that’s palatable to you: Cottage cheese with small curds is smoother than one with large curds.
While cottage cheese is a healthy food, Harbstreet emphasizes that it should not be seen as a quick fix for weight loss or other health goals. “View it as one of many options in your overall diet and if you don’t enjoy eating it, you can source the nutrients found in cottage cheese from other foods as well,” she says.
There’s not one food that meets all our nutrient needs, but cottage cheese is a pretty good one to prioritize. And thanks to its popularity on social media, there are plenty of recipes to discover too. Your body and your tastebuds will both benefit.
Next up, check out these 10 foods that have more protein than an egg.
Sources
Cara Harbstreet, RDN, registered dietitian and Street Smart Nutrition founder
Maggie Michalczyk, RDN, registered dietitian and creator of Once Upon a Pumpkin