Cottage Cheese Nutrition: All the Facts in 2025

Cottage cheese is creamy, mild, and incredibly versatile. You can enjoy it on its own or mix it into meals and snacks. It's simple, nutritious, and fits into many diets without much effort.

It’s a favorite in weight-loss diets for good reason. Cottage cheese is high in protein and low in calories, which makes it filling and satisfying. Whether you’re staying active or just looking for a healthy option, it’s a great addition to your meals.

It also comes with impressive health benefits. It’s packed with protein to help muscles grow and repair, plus calcium to support strong bones. If you’re looking for wholesome and practical food, cottage cheese is hard to beat.

Cottage Cheese: Nutrition Facts

Cottage cheese is packed with nutrients that make it a great option for healthy eating. To help you understand its benefits, we’ve included an easy-to-read infographic below. For a deeper dive into how different foods support your health, check out our full guide to nutrition and food.

Here are some key nutrients in cottage cheese and why they matter:

• Protein: Essential for muscle repair and growth¹. It also keeps you feeling full longer, which can help with weight management².

• Calcium: Crucial for strong bones and teeth. It also supports nerve function and muscle contractions³.

• Phosphorus: Works alongside calcium to maintain bone health and plays a role in energy production⁴.

• Vitamin B12: Supports red blood cell production and keeps your nervous system functioning properly⁵.

• Selenium: Acts as a powerful antioxidant to protect cells from damage and supports a healthy immune system⁶.

These nutrients make cottage cheese more than just a tasty snack. It’s a smart addition to a balanced diet.

Top 5 Health Benefits of Cottage Cheese

1. Supports Muscle Recovery 💪

Cottage cheese is a powerhouse of protein. This makes it an excellent choice for muscle recovery and growth. With high-quality casein protein, it provides a slow and steady release of amino acids, perfect for supporting muscle repair after exercise. This makes it a go-to food for athletes or anyone looking to maintain lean muscle.

Research shows that optimal protein intake is about 1.6 g per kilogram of body weight daily for muscle preservation and growth⁷. Cottage cheese fits perfectly into this plan, offering a concentrated protein source in a single serving. Spacing meals with protein every 3-5 hours maximizes muscle protein synthesis, and cottage cheese is an easy way to hit these intervals.

Combining cottage cheese with resistance training can help counter muscle loss, especially during calorie-restricted diets. Its high protein content also promotes satiety, making it easier to stick to your nutrition goals. Whether you're looking to build muscle or maintain it, cottage cheese is a valuable addition to your routine.

2. Improves Bone Health 🦴

Cottage cheese is an excellent source of calcium and phosphorus. These are key nutrients for strong and healthy bones⁸. Calcium plays a vital role in maintaining bone density and strength, while phosphorus works alongside it to form hydroxyapatite, the mineral that gives bones their rigidity⁹. 

Research highlights the importance of balanced phosphorus intake for optimal bone health¹⁰. Adequate levels prevent skeletal demineralization and support processes like fracture repair and growth. Cottage cheese offers both calcium and phosphorus in a balanced ratio, making it an ideal food to strengthen your bones without the risks of excess phosphorus.

3. Supports Blood Health 🩸

Cottage cheese is a great source of vitamin B12, an essential nutrient for blood health. Vitamin B12 helps remove homocysteine, a byproduct in the blood that can harm your bones and overall health when levels get too high. By reducing homocysteine, B12 supports healthy blood vessels and prevents oxidative stress that can weaken the bone matrix¹¹.

Low levels of vitamin B12 are linked to increased fracture risks and poor bone health due to elevated homocysteine levels. Including foods like cottage cheese in your diet ensures you get enough B12 to keep homocysteine in check. This not only supports blood health but also promotes better bone metabolism over time.

4. Protects Thyroid Health ❤️‍🩹

Cottage cheese is a natural source of selenium. This is an essential micronutrient for thyroid function. The thyroid has the highest concentration of selenium in the body. It uses selenium to produce selenoproteins that regulate hormones and maintain cell balance. Adequate selenium intake helps protect the thyroid from oxidative stress and supports normal hormone production¹².

Studies suggest selenium may help reduce thyroid conditions like Hashimoto's and Graves’ disease. Supplementation has been linked to lower anti-thyroid antibodies and improved thyroid structure. While research continues, adding selenium-rich foods like cottage cheese may support thyroid health¹³.

5. May Help You Lose Weight ⚖️

Cottage cheese is a weight-loss-friendly food due to its high protein and casein content. Protein-rich foods boost metabolism, reduce hunger, and help maintain muscle mass during weight loss. One study found that increasing protein intake led to reductions in weight and waist circumference, emphasizing its role in managing body fat¹⁴.

Protein also promotes satiety, helping you feel full and satisfied after meals. Casein, the main protein in cottage cheese, digests slowly, keeping you fuller for longer periods. Studies suggest this short-term satiety effect can help control calorie intake and prevent overeating¹⁵.

Beyond weight loss, protein supports overall metabolic health by supporting muscle growth¹⁶. Incorporating cottage cheese into a balanced eating plan may not only help you manage your weight but also support better long-term health outcomes.

How Does Cottage Cheese Stack Up Against Other Dairy?

Cottage cheese isn’t the only protein-packed dairy option. But how does it compare nutritionally to similar staples like ricotta and Greek yogurt? 

What to Know About Cottage Cheese & Your Diet

• Digestive health: Probiotic-enriched cottage cheese can support gut health by promoting the growth of beneficial bacteria. These varieties can help balance your digestive system, making it a good choice for those looking to improve their gut health.

• Gluten-free: Cottage cheese is naturally gluten-free, making it safe for those with gluten sensitivity or celiac disease. You can enjoy it without worrying about gluten-related reactions.

• Allergies: Cottage cheese contains casein and whey, both of which are common dairy allergens. If you're allergic to dairy, you'll need to avoid cottage cheese or opt for dairy-free alternatives.

• Sodium levels: Cottage cheese can be high in sodium, especially in some commercial brands. If you’re watching your sodium intake, look for low-sodium varieties to keep your intake in check.

• Lactose intolerance: Standard cottage cheese contains lactose, which may cause digestive discomfort for those who are lactose intolerant. If this is the case, try lactose-free options or use lactase supplements.

• Fat content: Cottage cheese comes in full-fat, low-fat, or fat-free options, so you can choose the one that best fits your dietary needs and goals. Each variety offers a different balance of taste and nutritional value.

10 Delicious Ways to Use Cottage Cheese

Cottage cheese is a versatile protein-packed ingredient. It can transform everyday meals into something delicious and nutritious. If you’re looking for even more inspiration, check out our best cottage cheese salad recipes for creative ways to elevate your salads with this dairy favorite!

Cottage Cheese Meal Hacks: Breakfast, Lunch, Snacks & Dinner

How Is Cottage Cheese Made?

Cottage cheese is made through a simple process that starts with milk. First, the milk is heated and combined with a bacterial culture, which helps the milk acidify. This process causes the milk to separate into curds (solid) and whey (liquid). The curds are then cut into small pieces to help them release more whey.

The curds are then cooked at a low temperature to firm up and release additional whey. Afterward, the curds are drained, rinsed to remove excess acidity, and cooled. Salt is added for flavor, and sometimes cream is mixed in for texture, resulting in the creamy cottage cheese we know.

FAQ

How healthy is cottage cheese for you?

Cottage cheese is a nutritious choice, offering high protein and calcium with relatively low fat. It's beneficial for weight management, muscle maintenance, and bone health. However, be mindful of its sodium content, especially if you're monitoring salt intake.

Which is healthier, yogurt or cottage cheese?

Both yogurt and cottage cheese are healthy, protein-rich dairy options. Yogurt typically provides more calcium and probiotics, supporting bone and gut health. Cottage cheese often contains slightly more protein but may have higher sodium levels. Your choice should align with your nutritional needs and taste preferences.

Is cottage cheese OK for weight loss?

Yes, cottage cheese can support weight loss. Its high protein content promotes satiety, helping you feel full longer, which may reduce overall calorie intake. Additionally, it's relatively low in calories, making it a suitable addition to a calorie-controlled diet.

Is cottage cheese a carb or protein?

Cottage cheese is primarily a protein source. A typical serving provides a substantial amount of protein with relatively low carbohydrate content, making it a favorable option for those seeking to increase protein intake. Its high protein levels also support muscle recovery and maintenance, making it an excellent choice for active lifestyles or post-workout meals.

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC6566799/

2. https://pubmed.ncbi.nlm.nih.gov/26947338/

3. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h31

4. https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/#h7

5. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

6. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC5852756/

8. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional

9. https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/

10. https://pmc.ncbi.nlm.nih.gov/articles/PMC7599912/

11. https://pmc.ncbi.nlm.nih.gov/articles/PMC4425139/

12. https://pmc.ncbi.nlm.nih.gov/articles/PMC5307254/

13. https://pubmed.ncbi.nlm.nih.gov/37033262/

14. https://pubmed.ncbi.nlm.nih.gov/22642074/

15. https://pubmed.ncbi.nlm.nih.gov/26947338/

16. https://pmc.ncbi.nlm.nih.gov/articles/PMC7090295/#sec11