Cottage Cheese Nutrition, Recipes and More

The most commonly consumed dairy product in the United States, cottage cheese, is packed with protein, calcium, and vitamin D. What are some of the benefits of eating it? Is there anything that can be substituted for this wonder food in your cooking repertoire?

Cottage cheese is a type of dairy product that is made by coagulating milk and then pressing it into a solid form. It has been eaten for centuries in many cultures as a food source. The nutritional value of cottage cheese is low since it contains no fat or protein. However, its high water content makes it an excellent source of calcium and vitamin B12.


Cottage cheese seems to be making a return based on sales over the last decade. Perhaps it’s because it’s strong in protein and low in carbohydrates, making it the ideal cheese for both low-carb and low-fat diets, according to some.

It turns out that this unusual-looking dairy product offers a lot of advantages.

Why is cottage cheese good for you? It may help you regulate your appetite and give key minerals like phosphorus and even probiotics, similar to yogurt.

On the other hand, Cottage cheese is not handled the same way.

The Cornucopia Institute, which publishes science-based analyses regarding food goods to assist customers in making better decisions, has finished a research on the cottage cheese market, rating over 100 varieties. According to the research, cottage cheese quality varies greatly based on the kind of production (conventional vs. organic), the quantity of processing, and whether sugar or other additions are used.

Cottage Cheese and How To Make It

Cottage cheese is a mellow, creamy white cheese with a soft texture. Because it does not go through an aging process, it is often referred to as fresh cheese.

What is the process of making cottage cheese, and how does it taste?

It’s made from pasteurized cow’s milk curds. It may be found in milk with various quantities of fat, ranging from non-fat to reduced-fat to ordinary.

It’s also available in various curd sizes, from small to big. In addition, lactose-free, whipped, and low-sodium versions are available for people who choose not to consume lactose.

Nutritional Information

How much is cottage cheese considered a healthy serving? According to most labels, a serving size is usually between a half cup and a cup.

A half-cup with added components like fruit or granola may be a nutritious snack or high-protein breakfast.

A cup of 1 percent milk-fat cottage cheese (226 grams) comprises approximately:

  • Calorie Count: 163
  • Carbs: 6.1 g
  • Protein content: 28 g
  • Fat: 2.3 g
  • Phosphorus: 303 milligrams (30% daily value)
  • Selenium: 20.3 micrograms (29 percent DV)
  • Vitamin B12: 1.4 micrograms (24 percent DV)
  • Riboflavin: 0.4 milligrams (22 percent DV)
  • Calcium: 138 milligrams (14 percent DV)
  • Vitamin B6: 0.2 milligrams (8 percent DV)
  • Folate: 27.1 micrograms (7 percent DV)
  • Potassium: 194 milligrams (6 percent DV)
  • Zinc: 0.9 micrograms (6 percent DV)
  • Pantothenic Acid: 0.5 mg (5 percent DV)

Health Advantages

What are some of the advantages of cottage cheese? It’s not only rich in protein, but it’s also high in phosphorus, selenium, riboflavin, and calcium, to mention a few nutrients.

With 28 grams of protein in a one-cup meal, protein is the clear winner.

Cottage cheese is also an essential part of the Budwig diet.

What does the Budwig diet entail? Dr. Johanna Budwig, a leading specialist for the German government, was recognized in 1952 for her studies on processed foods and how they harm human health.

She was able to assist others in comprehending what to eat and what not to eat due to her studies. Cottage cheese is one of her recommendations.

She claims that “by taking a combination of cottage cheese (quark), flaxseeds, and flaxseed oil, the health of your cells may be swiftly restored.”

Here’s some additional information on the health advantages of cottage cheese:

1. It contains vitamin B12

Even though animal items contain more vitamin B12, several dairy products also contain a significant quantity of the vitamin. One example is cottage cheese, which contains roughly a fourth of the daily required amount of vitamins.

B12 is necessary for the healthy operation and development of the brain, neurons, blood cells, and much more, yet vegans often lack it in their diets.

Vitamin B12 has a number of health advantages, including lowering elevated homocysteine levels in the blood, particularly when paired with folic acid and, in rare cases, vitamin B6. This is critical because too much homocysteine in the body may be harmful and cause cardiac and neurological disorders.

2. Strengthens bones and aids in the treatment of osteoporosis

Cottage cheese is a phosphorus-rich meal that, when paired with calcium, may help develop strong bones and prevent fractures and osteoporosis. Studies suggest that for the two to be successful, they must collaborate.

Cottage cheese has roughly 138 milligrams of calcium per cup, making it an excellent source of calcium – maybe even better than supplements.

3. Aids in the detoxification of the body while also providing energy

Phosphorous contributes to developing strong, healthy bones in more ways than one. It also aids in the maintenance of a healthy acid level in the body.

Phosphorous is the body’s second most prevalent mineral, and it’s crucial since it aids in eliminating waste.

Phosphorous also impacts how the body processes energy and helps heal tissues and cells, reducing muscular discomfort after exercises. In addition, it aids in the absorption of B vitamins, which are essential for the generation of healthy energy.

Our bodies may feel weak and painful if we don’t get enough phosphorous, leading to persistent tiredness.

4. It could help you lose weight

According to many studies, cottage cheese is high in protein, which may help you lose weight if you don’t eat too much of it.

Why? It may make you feel fuller, allowing you to eat less increasing muscular growth, which may aid in calorie burning.

Protein diets are considered to aid in achieving fullness, which lowers hunger by boosting the hormone levels of GLP-1, peptide YY, and cholecystokinin. At the same time, it aids in reducing ghrelin, the hunger hormone.

5. Can Assist You In Reaching Ketosis

Full-fat dairy products are included in the keto diet’s approved foods list. That means healthy fats are a smart option, and although you should limit dairy since it may be difficult to digest, full-fat cottage cheese can assist if you’re on a keto diet.

Yogurt vs. Cottage Cheese vs. Other Cheeses

You may be wondering which is better for your health: cottage cheese or Greek yogurt. Well, both have advantages, so it’s a tight race.

Both are high-protein, low-carbohydrate snacks that are also calcium-rich. Low-fat yogurt has lower fat content than cottage cheese, but it has a greater carb content.

Some low-fat yogurt alternatives, particularly those with different fruits and sugars, include a lot of sugar, roughly 17 grams per cup.

Yogurt has a lower sodium content than cottage cheese, approximately 800 milligrams per cup as compared to 65 mg in most yogurts.

Overall, yogurt has one benefit over cottage cheese: it contains more probiotics. However, since it’s fermented, the taste is sourer, which may put some people off.

Probiotics are known to promote intestinal health. For some individuals, this trait may make yogurt simpler to digest.

Cottage cheese is a winner when it comes to supplying protein at a low-calorie cost.

According to the British Heart Foundation, mascarpone, stilton, cheddar, parmesan, and brie have high-fat content per 100-gram serving, ranging from 29–44 grams, with mascarpone topping the list. On the other hand, cottage cheese nutrition includes four grams, while ricotta has eight.

Cottage cheese is a good option if you’re trying to cut down on your fat intake.

How It Is Created

Uncured cottage cheese is a soft, fresh curd cheese. You may make small-curd or large-curd cottage cheese by curdling milk and draining the whey.

The difference between the two is that the small-curd is created without rennet while the large-curd is produced with rennet.

What exactly is rennet? Rennet is a curdling aid made from an enzyme secreted in the stomach of ruminant animals.

It also aids in the coagulation of the curds, preventing them from breaking apart.

Purchasing the Healthiest Types:

Product Rating Organic? Company’s Parent Score
4 percent Kalona Super Natural ★★★★★ Yes Supernatural Kalona 1850
2 percent reduced-fat Kalona Super Natural ★★★★★ Yes Supernatural Kalona 1850
Whole Milk from Nancy ★★★★★ Yes Nancy’s 1825
Nancy’s Organic Low-Fat Probiotic ★★★★★ Yes Nancy’s 1825
Organic Whole Milk from Culture ★★★★★ Yes Culture is important. 1795
4 percent Westby Organic Small Curd ★★★★★ Yes Westby Creamery is a creamery in Westby, Massachusetts 1783
4 percent Organic Valley is a company that specializes in organic ★★★★ Yes Organic Valley 1470
Organic Valley’s low-fat formula is 2%. ★★★★ Yes Organic Valley 1470
365 is a low-fat, 1.5-percentage-point food. ★★★★ Yes Foods that are whole 1370
365 4% ★★★★ Yes Foods that are whole 1370
Organic Mango from Culture is important. ★★★★ Yes Culture is important. 1345
Organic Blueberry Acai Chia Seeds from Culture ★★★★ Yes Culture is important. 1345
Strawberry Chia Seeds from Culture ★★★★ Yes Culture is important. 1345
Organic Pineapple from Culture ★★★★ Yes Culture is important. 1345
1.5 percent Clover Organic ★★★★ Yes Clover Dairy is a family-owned and operated dairy. 1270
Clover Organic 2% Low Fat ★★★★ Yes Clover Dairy 1270
4 percent Horizon Regular Small Curd ★★★★ Yes Horizon 1170
Nancy’s Low-Fat Natural Probiotic ★★★ No Nancy’s 1025
Low-Fat Horizon ★★★ Yes Horizon 970
2% for good culture ★★★ No Culture is important. 895
Low-fat Daisy ★★★ No Daisy Brands is a company that sells clothing and accessories. 850
Daisy 4% ★★★ No Daisy Brands 850
4% for good culture ★★★ No Good Culture 645
Low-fat Muuna ★★ No Colorful Food 500
Muuna Classic 4% ★★ No Colorful Food 500
Breakstone’s share of the market is 4%. ★★ No Kraft 420
Breakstone’s share of the market is 2%. ★★ No Kraft 420
Fat-Free Breakstone’s ★★ No Kraft 420
4 percent Knudsen Small Curd ★★ No Kraft 420
2 percent Knudsen ★★ No Kraft 420
Fat-Free Knudsen ★★ No Kraft 400
Fat-Free Trader Joe’s ★★ No Trader Joe’s is a chain of supermarkets 400
Strawberry 2 percent Good Culture ★★ No Good Culture 385
Pineapple 2 percent Good Culture ★★ No Good Culture 385
Peach 2 percent Good Culture ★★ No Good Culture 385
2 percent Good Culture Blueberry ★★ No Good Culture 385
2 percent Breakstone’s Small Curd ★★ No Kraft 340
Pineapple Dairy Pure Mix-in ★★ No Dean Foods 340
Strawberry & Almond Dairy Pure Mix-in ★★ No Dean Foods 340
Blueberry Dairy Pure Mix-in ★★ No Dean Foods 340
Peach & Pecan Dairy Pure Mix-in ★★ No Dean Foods 340
4 percent Lactaid ★★ No HP Hood 340
Breakstone’s Small Curd has a 2 percent sodium reduction. ★★ No Kraft 320
Vanilla Muuna ★★ No Colorful Food 320
4 percent Market Pantry ★★ No Target 300
1 percent Market Pantry ★★ No Target 300
Fat-Free Market Pantry ★★ No Target 300
Strawberry Friendship 1 percent ★★ No Saputo Dairy Foods is a dairy company based in Saputo, Italy. 260
Peach Friendship 1 percent ★★ No Saputo Dairy Foods 260
Pineapple of Friendship 1% ★★ No Saputo Dairy Foods 260
Blueberry Breakstone’s No Kraft 240
Mango Habanero from Breakstone’s No Kraft 240
Peach Breakstone’s No Kraft 240
Pineapple Breakstone’s No Kraft 240
Honey Vanilla Breakstone’s No Kraft 240
Raspberry Breakstone’s No Kraft 240
Strawberry Breakstone’s No Kraft 240
Muuna Pineapple (2%) No Colorful Food 240
Black Cherry Muuna No Colorful Food 240
Raspberry Muuna No Colorful Food 240
Mango Muuna No Colorful Food 240
Strawberry Muuna No Colorful Food 240
Peach Muuna No Colorful Food 240
Blueberry Muuna No Colorful Food 240
Large Curd from Westby No Westby Creamery 233
2 percent Friendship Pot Style No Saputo Dairy Foods 220
Friendship 1% (no salt added) No Saputo Dairy Foods 220
Whipped Friendship 1 percent No Saputo Dairy Foods 220
Friendship 1 Percent Lowfat Little Curd No Saputo Dairy Foods 220
Friendship in the California Style 4% No Saputo Dairy Foods 220
Low-fat Knudsen Pineapple No Kraft 220
4 percent Trader Joe’s Small Curd No Trader Joe’s is a chain of supermarkets that sells 200
2 percent Westby Small Curd No Westby Creamery 153
Low-Fat Westby Small Curd No Westby Creamery 153
Fat-Free Westby No Westby Creamery 153
Fat-Free Borden No Dairy Farmers of America is a group of dairy farmers in the United States. 120
4 percent Borden Large Curd No Dairy Farmers of America 120
Borden 1% No Dairy Farmers of America 120
Borden Small Curd (4%) No Dairy Farmers of America 120
No-Fat Cabot No Cooperative Agri-Mark 120
Cabot 4% No Cooperative Agri-Mark 120
4 percent Great Value Large Curd No Wal-Mart 120
1 percent Great Value Small Curd No Wal-Mart 120
4 percent Great Value Small Curd No Wal-Mart 120
Kemps 1% No Dairy Farmers of America 120
Kemps 2% No Dairy Farmers of America 120
4 percent Kemps with Chives No Dairy Farmers of America 120
4 percent Kemps Small Curd No Dairy Farmers of America 120
Kemps Curd (Large) No Dairy Farmers of America 120
Fat-Free Publix No Publix 120
Low-fat Publix No Publix 120
Large Curd from Publix No Publix 120
Small Curd from Publix No Publix 120
Harris Teeter Fat-Free Small Curd No Kroger 100
4 percent Land O’Lakes is a brand of Large Curd No Land O’Lakes 100
4 percent Land O’Lakes Small Curd No Land O’Lakes 100
1 percent Land O’Lakes Small Curd No Land O’Lakes 100
Land O’Lakes Fat-Free Small Curd No Land O’Lakes 100
2 percent Land O’Lakes Small Curd No Land O’Lakes 100
Small Curd of Friendship 0% No Saputo Dairy Foods 40
Pineapple of Friendship 0% No Saputo Dairy Foods 40
Kemps Berry Mix No Dairy Farmers of America 40
Honey Pear Kemps No Dairy Farmers of America 40
Peach Kemps No Dairy Farmers of America 40
Pineapple Kemps No Dairy Farmers of America 40
Strawberry Kemps No Dairy Farmers of America 40
Fat-Free Kemps No Dairy Farmers of America 40
Excellent Value Fat-free Small Curd No Wal-Mart 20

Cottage cheese is available at most grocery shops. However, there are a few things to check for on the label to guarantee you’re buying from a reputable company.

As previously indicated, a 2020 Cornucopia study titled “Weighing the Curds” was released to assist customers in selecting the healthiest cottage cheese selections and avoiding highly processed varieties. The following are some of the report’s key findings and recommendations for choosing the best product:

  • Because organic cottage cheese products have fewer chemicals, gums, and thickeners, they seem to be significantly better than their conventional counterparts. In addition, organic cottage cheese is manufactured with non-GMO components and is more likely to come from grass-fed cows’ milk.
  • Compared to cheese prepared from milk from dairy cows maintained in standard confinement, cottage cheese from grass-fed cows is more likely to offer more nutritional advantages (including richer omega-3s and conjugated linoleic acid). In addition, according to organic regulations, organic dairy cows must be on pasture throughout the grazing season and spend enough time outside to consume their natural diet.
  • Certain producers highly sweeten cottage cheese to increase its taste, similar to how yogurt is sweetened. Always check the labels to ensure there are no added sugars or artificial sweeteners.
  • Cottage cheese thickeners may cause gastrointestinal inflammatory responses in certain persons. Therefore, additives and gums, such as carrageenan, should be checked on the ingredient list. These are added to make the goods “creamier,” but they have no nutritional value.
  • In traditional cottage cheeses, “natural flavors” and cornstarch/modified food starch are more popular. In addition, synthetic, petroleum-based solvents such as propane and hazardous hexane may be used to preserve the cheese. These substances should be avoided whenever possible since they are often manufactured using pesticides and genetically modified organisms.
  • Synthetic chemical residues are likely to be present in traditional cottage cheese that comprises fruit and other mix-in additions. Flavored versions are more likely to include artificial colors and tastes, so go for essential items and add your own toppings wherever feasible.

Cottage cheese may be made in a variety of ways.

Did you know that cottage cheese can be made at home? You certainly can.

Try this recipe for cottage cheese:


  • 1 gallon organic skim milk, pasteurized
  • White vinegar, 3/4 cup
  • Kosher salt (14 teaspoons)
  • 12 cup heavy organic cream


  1. Place the milk in a big saucepan on the stove over medium heat—Preheat the oven to 120 degrees Fahrenheit. A food-safe thermometer may be used to check this.
  2. Remove the pan from the heat and carefully drizzle in the vinegar. 2 minutes of gentle stirring The curd and whey will start to separate. Cover with a cover and set aside for about a half-hour at room temperature.
  3. Now strain the milk mixture through a cheesecloth-lined strainer. Allow 5–6 minutes for it to drain. Rinse with cold water, collecting the cloth’s edges first. Continue to do so for 3–5 minutes or until the curd has thoroughly cooled. During the chilling phase, be sure to compress and move the mixture inside the cloth gently.
  4. Squeeze the cloth as dry as possible and transfer the contents to a medium mixing bowl after cooling. Add the salt and whisk to combine. As you whisk, break up the curd into smaller pieces.
  5. Stir in the heavy cream when you’re ready to serve, but not before. Otherwise, put it in a jar with a cover and put it in the fridge.

It has a relatively mild flavor, making it ideal for blending with other meals.

What’s the best way to consume cottage cheese? Mix it with lasagna or nut butter like almond or sunflower seed butter to produce a nice spread.

Here are some other ways to include cottage cheese in your diet:

  • Pancakes or waffles: Use it as a milk replacement in the batter.
  • Lasagna: Instead of ricotta cheese, use cottage cheese or half & half.
  • Salads: Add extra protein to your favorite salads.
  • Mix it with berries, bananas, or grilled peaches as a fruit.
  • Granola: Sprinkle granola on top and pour honey over it.
  • Sour cream: Cottage cheese may be used in place of sour cream.
  • Smoothies: Make a fruit smoothie by blending it with milk and fruits.
  • Baked goods: It’s great in muffins, cakes, and bread.
  • Add to your scrambled eggs for added richness.
  • Nut butter: Combine it with almond butter and put it over celery, along with raisins.
  • Salsa: Use it as a dip or a baked potato topping in salsa.
  • Toast is an excellent way to serve it. Here, too, the nut butter combination works wonderfully.
  • Pumpkin: Combine it with organic crushed or roasted pumpkin and a few nuts on top.

Side Effects and Risks

Is cottage cheese something you can eat every day? This shouldn’t be an issue if you’re not lactose intolerant and your diet is diversified.

There are, however, a few things you should be aware of:

  • First, consuming excessive quantities of protein may lead to renal issues, so keep to a daily protein consumption that isn’t more than you need.
  • If you are lactose intolerant, it may create complications. Diarrhea, bloating, cramps, gas, and an upset stomach are a few symptoms. In addition, lactose intolerance makes it difficult for some people to digest dairy products. So while your doctor can assist you, you may need to forgo dairy entirely. Lactose-free versions are available at your local supermarket.
  • It has the potential to trigger allergic responses. So if you have hives, itching, swelling, or difficulty breathing after eating it, stop eating it right once and see your doctor.
  • Because of the high salt content, it may cause blood pressure to rise. If you suffer from high blood pressure, prepare yourself to limit your salt consumption.


  • Cottage cheese is a good source of calcium and phosphorus and goes well with a keto diet. It’s also a vegetarian protein choice.
  • Always keep an eye on what you’re buying since there are many alternatives with a lot of chemicals and sugar.
  • Make your own and read labels carefully when buying from the grocery store.

Frequently Asked Questions

Is cottage cheese OK to eat every day?

A: Yes, cottage cheese is a healthy item.

What are the benefits of eating cottage cheese?

A: Cottage cheese is a food that has been enjoyed for generations. It comes in different forms and flavors, but the most popular are low- or reduced-fat varieties with a smooth texture. These make it easy to add nutrients like calcium, potassium, B vitamins, and proteins into your diet without having to worry about cholesterol levels.
It also provides you with live active cultures, which can help improve digestion and metabolism by balancing out digestive flora in the gut!
If you’re looking for some protein, then this dairy product will give you 27g per single serving of 6oz with 0% fat content making it perfect as an afternoon snack!

What are some good things to eat with cottage cheese?

A: Some good things to eat with cottage cheese are honey, raisins, and cinnamon.

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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.


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