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Is Cottage Cheese Good for Weight Loss?

Katrina Larsen, MS, RDN, CDCES

Published in Weight Loss

9 min read

October 13, 2023
a bowl of cottage cheese
a bowl of cottage cheese

If you’re currently on the hunt for delicious and nutritious foods to add to your everyday meals, look no further than cottage cheese! Cottage cheese is a versatile dairy product that can be worked into a variety of both sweet and savory meals – making it a must-have in many people's diets.

This low-calorie refrigerator staple is not only high in protein but also packed with tons of essential nutrients that may support your health goals and overall nutrition levels. From improving and maintaining your health to its role in weight loss, here's everything you need to know about why cottage cheese can be good for you and how to add it to your healthy eating plan.

How Popular Is Cottage Cheese for Losing Weight?

Source: Pexels  

Cottage cheese is produced through a unique, simple process that sets it apart from regular or traditional cheeses such as parmesan, feta, or ricotta cheese. It is typically made by curdling milk, often with the addition of an acidic substance like vinegar or lemon juice.

The curds go through a heating and draining process, giving the cottage cheese its characteristic texture – which can range from creamy to chunky. The nutritional profile of cottage cheese makes it a popular and healthy food that many people can include in a healthy diet.

When it comes to reaching your weight loss goals, cottage cheese can be a great snack option as it is high in protein which helps boost satiety, keeping you fuller for longer. A high protein content in food can also play a role in building muscle and supporting your metabolic rate and blood sugar balance.

Since cottage cheese is a high-protein, low-carb food that’s relatively low in calories, it can serve as a staple in many people’s weight loss journey. However, any other protein-rich foods with similar nutrition profiles can have similar benefits.

Compared to many other cheeses, cottage cheese is also a lower-calorie option, making it a popular ingredient for those concerned with weight management. But in terms of weight loss, how effective really is cottage cheese?

Macronutrient Breakdown of Cottage Cheese

cottage cheese macronutrients

Cottage cheese is packed with essential minerals and vitamins that are necessary to maintain optimal health, making it a great addition to a healthy diet. Here’s a breakdown of what the macronutrients and calories look like in a standard serving one cup of cottage cheese:

  • Calories: 206
  • Protein: 23.3 grams
  • Total Fat: 9.03 grams
  • Carbohydrates: 7.1 grams

In addition to this, there are low-fat varieties of cottage cheese that may also contain added vitamins and minerals. The macronutrient levels will also vary slightly based on the type of cottage cheese you choose and the brand.

Micronutrients in Cottage Cheese

cottage cheese micronutrients

In addition to being a high-protein, low-carb diet staple, cottage cheese is also loaded with several beneficial vitamins and minerals. Here’s a breakdown of what some of the most prominent micronutrients of cottage cheese look like in a one cup serving.

  • Calcium: 174 mg
  • Potassium: 218 mg
  • Magnesium: 16.8 mg
  • Phosphorus: 159 mg
  • Vitamin A: 140 IU

Cottage cheese is a good source of calcium, which plays a crucial role in various bodily functions, including muscle contraction, blood clotting, and nerve transmission. It’s also high in potassium, which helps maintain cardiovascular health. Both of these nutrients, along with others in cottage cheese, help promote healthy well-being.

Potential Benefits Of Cottage Cheese For Weight Loss

health benefits of cottage cheese

There are many reasons why someone might want to add cottage cheese to their diet plan – and supporting weight loss is one of them. Here are the main potential benefits you may experience from eating cottage cheese that pertain to weight loss.

Low Calorie Content

The first reason why cottage cheese is particularly beneficial for weight loss is due to its low-calorie content. Cottage cheese contains an estimated 206 calories per cup, making it an appealing option for people trying to be mindful of their daily calorie intake. However, it’s important to note that the calorie count can vary slightly depending on what type of cottage cheese you buy – full fat vs. low fat, large curd vs. small curd, etc.

Low in Carbohydrates

Cottage cheese's low carbohydrate content makes it an excellent choice for individuals following low-carb or ketogenic diets. In a typical one cup serving of cottage cheese, there are only about six to eight grams of carbohydrates, depending on the specific brand and variety.

This low carbohydrate content may help with blood sugar regulation, making it suitable for those with prediabetes or diabetes, or anyone seeking a lower carb, higher protein option.

High in Protein

a bowl of cottage cheese
Source: Pexels

One of the main reasons why cottage cheese is a popular snack option is due to its high protein content. Cottage cheese contains a higher percentage of casein protein, which is found in dairy products. 

Coming in at an estimated 24 grams of protein per cup, cottage cheese can add a substantial boost of protein to your diet. Protein is particularly beneficial for weight loss because it helps promote satiety, keeping you fuller for longer. Since cottage cheese is rich in protein, it’s also a valuable option for those who do a lot of physical activity or those looking to maintain lean muscle mass while losing weight.

Beneficial Bacteria

Certain varieties of cottage cheese may contain active cultures, or probiotics, which are beneficial bacteria known to support gut health. Probiotics help promote a balanced gut microbiome by introducing helpful bacteria to the digestive system. In turn, this may aid in improving digestion, boosting immunity, and contributing to better overall well-being.

Incorporating cottage cheese with probiotics into your diet may help offer these potential health benefits. However, the specific concentrations of probiotics can vary between different brands and types of cottage cheese.

Potential Downsides Of Cottage Cheese For Weight Loss

downsides of cottage cheese in diet

With all foods, it’s helpful to be informed about what exactly you’re putting into your body – especially if you’re looking to maintain or lose weight. Although cottage cheese is packed with nutritionally beneficial properties, it does have some potential downsides to be aware of. 

High Sodium

Certain varieties of cottage cheese can be high in sodium, which may pose health concerns for some individuals with salt sensitivities. A high sodium intake is linked to elevated blood pressure, an increased risk of heart disease, and other health risks for those who are salt-sensitive. 

However, if you don't have a pre-existing condition or salt sensitivity, the sodium content of cottage cheese may not be an issue. Make sure to consult a doctor or nutritionist if you think you may have a salt sensitivity.

Fat Content

When searching for cottage cheese, you may notice that it comes in both full-fat and low-fat varieties. Their primary difference is the fat content, though they may also differ in texture and calorie count. 

The fat content of cottage cheese comes from both saturated and unsaturated fat, and may be something to take into consideration if you’re following a low-fat diet. It’s important to note that the fat content in cottage cheese is not typically associated with a higher risk of weight gain, heart disease, or diabetes for healthy individuals.

Full-fat cottage cheese contains around nine grams of fat per cup, whereas low-fat cottage cheese has only around three to four grams per cup (depending on the brand). The difference in fat content may cause the cottage cheese to slightly differ in texture. 

Intolerance or Allergies

a girl sneezing
Source: Unsplash

Like other dairy products, cottage cheese contains lactose which is a natural sugar found in milk. Some people with lactose intolerances or allergies may experience negative reactions to lactose, which can lead to digestive discomfort.

Fermented dairy products (like cottage cheese) tend to have lower lactose content compared to other non-fermented dairy products. However, intolerances to dairy proteins casein and whey may be present regardless of lactose tolerance or intolerance.

If you’re concerned about any potential sensitivity to cottage cheese or dairy foods, consult a nutritionist or healthcare professional for guidance before adding these foods to your plate.

Cottage Cheese Vs. Other Protein-Rich Foods

Now that we’ve discussed the nutritional benefits of cottage cheese, you may be wondering how it measures up to other protein-rich foods like yogurt, seafood, and tofu. 

Different sources of protein may provide different nutritional profiles, including different amounts and ratios of macronutrients and micronutrients. There’s nothing particularly special about cottage cheese compared to other protein-rich sources of whole foods with similar nutritional profiles. 

All in all, the choice between cottage cheese and other protein sources should be based on individual preferences and dietary restrictions or intolerances. Incorporating a variety of protein-rich foods can help you meet your health and weight loss goals while enjoying diverse flavors and textures.

Healthy Ways To Eat And Enjoy Cottage Cheese

a colorful and flavor-packed bowl of cottage cheese
Source: Pexels

Cottage cheese is a tasty and flexible option for meals because of its versatile flavor and texture, making it suitable for both sweet and savory dishes. Here are six healthy and delicious ways to incorporate cottage cheese into your healthy eating plan:

  • Fruit Parfait: Swap out the Greek yogurt for cottage cheese and create a balanced and nutritious parfait by topping your bowl with fresh or frozen berries, sliced bananas, or other nuts and fruits. Top it with a sprinkle of nuts or seeds for added crunch or a drizzle of honey for some extra sweetness.
  • Smoothie Boost: Add a scoop of cottage cheese to your morning smoothie for an extra protein boost. This not only promotes satiety, keeping you fuller for longer, but it also makes your smoothie creamier and richer in consistency.
  • Salad Dressing: Pick up a tub of cottage cheese at the grocery store and substitute mayonnaise or sour cream-based dressings for the higher-protein cottage cheese option instead. Blend it with a touch of olive oil, lemon juice, and preferred seasonings. This creamy dressing adds protein while minimizing calories and fat content.
  • Cottage Cheese Pancakes: If you’re craving pancakes, whip up some cottage cheese pancakes by blending cottage cheese, eggs, and a bit of flour. Cook them like traditional pancakes for a protein-rich packed breakfast or brunch.
  • Stuffed Veggies: Use cottage cheese as a filling for bell peppers, mushrooms, or zucchini. Mix it with herbs, spices, and your favorite veggies, then bake until tender for a tasty and low-calorie meal.
  • Cottage Cheese Dip: Whip up a creamy and protein-rich dip by blending cottage cheese with herbs, garlic, and a dash of hot sauce. Use it as a dip for fresh veggies or whole-grain crackers.
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Heather Davis, MS, RDN, LDN

Reviewed by: Heather Davis, MS, RDN, LDN

Heather is a Registered and Licensed Dietitian Nutritionist (RDN, LDN), subject matter expert, and technical writer, with a master's degree in nutrition science from Bastyr University. She has a specialty in neuroendocrinology and has been working in the field of nutrition—including nutrition research, education, medical writing, and clinical integrative and functional nutrition—for over 15 years.