What you’ll learn:
- Low-fat cottage cheese is a protein-packed, low-calorie food that may support weight management, muscle building, and recovery.
- It’s rich in nutrients, including calcium, phosphorus, and selenium, which support bone and overall health.
- Incorporating low-fat cottage cheese into your diet, whether as a topping, snack, or substitute for higher-calorie ingredients in recipes, can help you lose weight.
Cottage cheese has undergone a major transformation from its diet-plate days and is now celebrated as a protein-packed staple in modern kitchens. With our growing focus on high-protein foods, cottage cheese has earned its place in various recipes, making it a versatile and nutrient-dense addition to many diets.
Today, cottage cheese comes in a range of forms to suit different tastes and needs—from full-fat and reduced-fat varieties to high-protein whipped blends and even options with active probiotic cultures added to support gut health. Its versatility and nutrient profile make it a top choice for those looking to lose weight or seeking convenient, wholesome options.
With creamy textures available in full-, low, and fat-free options, finding a cottage cheese that aligns with your preferences and goals is easier than ever. Enjoy it as a snack, a toast topper, or a creamy protein boost in smoothies and other dishes.
Curious how nutrient-packed foods like cottage cheese can fit into your healthy lifestyle? Noom’s personalized approach can help you make sustainable, smarter choices that work for you.
Nutritional benefits of cottage cheese
While the calorie and fat content can vary significantly between types, all types of cottage cheese deliver an impressive nutrient profile. Here’s a look at what it provides:
Protein
A 1/2-cup serving (113 g) of low-fat cottage cheese (2% milkfat) provides around 12 grams of protein, making it a fantastic source of protein to keep you fueled and satiated. Protein plays a vital role in muscle maintenance and repair, which is especially important during weight loss.
Calories
Calorie counts can differ widely, ranging from approximately 52 calories per 1/2 cup in fat-free varieties to over 110 calories for full-fat options. Any flavorings and sweeteners added will increase the calorie count further. Be sure to use Noom’s Food Lookup tool to learn more about calories, protein, and healthfulness, and use the barcode scanner to quickly log food items and track your calorie intake.
Vitamins and minerals
Beyond protein, cottage cheese is a source of key vitamins and minerals. A 1/2-cup serving typically has:
- Calcium (116 mg, 9% RDA*): Supports bone health and may assist in fat metabolism.
- Phosphorus (167 mg, 24% RDA): Essential for energy production and promoting bone strength.
- Potassium (136 mg, 3% RDA): Helps regulate fluid balance and muscle function.
- Vitamin B12 (0.47 µg, 20% RDA): Vital for energy production and nervous system health.
Combined with its versatility and protein density, these benefits make cottage cheese a nutrient powerhouse—whether you add it to meals, use it as a snack, or blend it into smoothies.
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*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients that are needed to meet the requirements of nearly all healthy people in a specific group.
What are the health benefits of cottage cheese?
From supporting weight management to promoting bone and muscle health, cottage cheese can have a lot of health benefits as part of a healthy diet. Let’s take a closer look:
It can help you lose or maintain weight
Cottage cheese is known as a weight-loss-friendly food thanks to its high protein content and relatively low calorie count. Protein can help you feel full for longer, which is especially helpful when trying to maintain a caloric deficit. Research shows that high-protein diets can aid in reducing calorie intake and support healthy weight management. Whether as a snack or a meal base, cottage cheese, as a part of a healthy diet, can be a versatile choice for those looking to stay on track with their weight loss goals. But remember, cottage cheese alone won’t necessarily lead to weight loss; it’s also important to incorporate sustainable changes to your overall diet and exercise.
It may improve bone health
Cottage cheese is rich in calcium and phosphorus, two minerals essential for maintaining strong, healthy bones. Studies suggest that regular consumption of calcium-rich dairy products like cottage cheese can reduce the risk of osteoporosis, particularly in postmenopausal people. When combined with adequate vitamin D intake, these minerals are vital in promoting bone density and reducing the risk of fractures.
It can help muscles recover
Cottage cheese is packed with protein, which makes it a great pick for supporting muscle recovery and growth. Like other protein-rich foods, it digests slowly, giving your body a steady stream of amino acids to help repair and maintain muscle. Some research even shows that having a high-protein snack like cottage cheese after an evening workout — or right before bed — can boost muscle-building and give your metabolism a little lift while you sleep.
It has a minimal impact on blood sugar
Cottage cheese has a low glycemic index, so it doesn’t cause big spikes in blood sugar. That makes it a smart option for people with type 2 diabetes or anyone trying to manage metabolic health. Plus, some research shows that dairy foods like cottage cheese may help improve insulin sensitivity, which can support better blood sugar control over time.
It may boost thyroid health
Cottage cheese is a solid source of selenium, a trace mineral your thyroid needs to work properly. Selenium helps your body produce thyroid hormones and protects the thyroid gland from damage. Getting enough of it can be especially helpful if you’re dealing with a thyroid condition.
It may boost gut health
Some varieties of cottage cheese contain live cultures (probiotics) like yogurt, which promote a healthy gut microbiome. Probiotics may enhance digestion, improve nutrient absorption, and support overall digestive health. When choosing cottage cheese for gut health, look for options labeled with live or active cultures if that’s important to you.
Is cottage cheese an ultra-processed food?
Traditional cottage cheese is made from milk, cream, salt, and live cultures—simple ingredients without significant additives. While it is a processed food, it usually doesn’t contain the same additives as ultra-processed foods (UPFs). Some brands may use minimal stabilizers or preservatives, making them minimally processed.
Cottage cheese is generally not considered an ultra-processed food, but it depends on the specific product and the ingredient list. UPFs typically contain additives like artificial flavorings, emulsifiers, thickeners, preservatives, and high amounts of sugar, fat, or salt.
Check the label carefully. Cottage cheese becomes ultra-processed if it includes:
- Thickeners like carrageenan or modified starch
- Preservatives such as potassium sorbate
- Artificial flavors or sweeteners
Tasty tips for eating cottage cheese for weight loss
Ready to make low-fat cottage cheese a key part of your weight loss journey? This ingredient is so versatile that you can easily fit it into any meal of the day. Here are some ideas:
- Pair cottage cheese with fresh fruit for a quick, protein-rich breakfast or snack. Try it with berries, peaches, or pineapple.
- Whip up a savory salad by tossing cottage cheese with chopped vegetables, herbs, and a sprinkle of salt and pepper. It’s a nutritious lunch option that keeps you feeling full.
- Blend cottage cheese with your favorite fruits and veggies for a creamy, protein-packed smoothie.
- Spread cottage cheese on whole-grain toast or crackers for a simple, high-protein snack. For extra nutrients and flavor, top with sliced tomatoes or cucumbers.
- Replace the butter or oil in muffins or pancakes with the same amount of cottage cheese (a 1:1 swap), keeping them moist while increasing the protein content and lowering the calories.
5 healthy recipes made with cottage cheese
Here are some easy and creative ways to use cottage cheese you’ve never thought of. Find the ones in bold in the Noom Success Kit recipe section. (Not a subscriber? Find out what you’re missing.)
- Cottage Cheese Blueberry Muffins: These blueberry muffins are soft, sweet, and secretly packed with protein thanks to hidden cottage cheese—perfect for a satisfying breakfast on the go.
- Cottage Cheese-Raspberry Pancakes: Yes, you can even make pancakes with cottage cheese! These fluffy, sweet, and tangy stacks pack a protein punch to keep you full and fueled for hours.
- Cookie Dough: Satisfy your sweet tooth with a high-protein edible cookie dough made from cottage cheese, almond flour, and chocolate chips.
- Vegetarian Lasagna: Fat-free cottage cheese is a high-protein substitute for ricotta in this veggie-packed pasta.
- High-protein flatbread: TikTok’s latest cottage cheese trend blends eggs and cottage cheese into a low-carb, protein-packed flatbread you can enjoy with all your favorite toppings.
Remember, sustainable weight loss is all about finding healthy foods you enjoy. Play around with these ideas and discover your favorite ways to enjoy cottage cheese. Adding this protein-rich food to a healthy diet can support your weight loss goals while keeping your taste buds happy.
Supporting your journey to sustainable weight loss
Cottage cheese may become your new go-to ingredient. It’s protein-packed, high in vitamins and minerals, low in calories, and incredibly versatile. Imagine swapping your sweet or salty mid-afternoon snack for a bowl of cottage cheese topped with fresh berries—a satisfying treat that powers you through to dinner. Or try blending it into your morning smoothie to stay full for hours.
Remember, lasting weight loss isn’t about one magic food. It’s about finding what works for your body and making lasting changes. That’s where Noom comes in. We’re here to help you create a plan that fits your lifestyle, with tools and insights that make healthy choices feel easy and delicious.
