Cottage cheese has long held a place in household kitchens, valued for its mild flavor, creamy texture, and versatility in both sweet and savory dishes. As health-conscious eating continues to gain momentum, many consumers are taking a closer look at traditional staples—cottage cheese included—to determine whether they truly support a nutritious diet. Here, we examine what cottage cheese is made of and evaluate its key health benefits.

What Exactly Is Cottage Cheese?
Cottage cheese is a fresh, soft cheese produced from curdled milk. Typically made from cow’s milk, though sometimes from goat or sheep milk, the process involves separating curds from whey and then draining and rinsing the curds to create the final product. The result is a mild, slightly tangy cheese with a characteristic creamy consistency.

A Strong Source of High-Quality Protein
One of the most notable nutritional advantages of cottage cheese is its high protein content. A single cup provides roughly 28 grams of protein—more than half the recommended daily intake for an average adult. This makes cottage cheese an appealing option for vegetarians, athletes, and anyone looking to increase their protein intake without relying heavily on meat.

Low in Calories and Carbohydrates
Cottage cheese is also a favorable choice for those watching their calorie intake. One cup contains approximately 163 calories, allowing it to fit easily into weight-loss or weight-maintenance eating plans. Its low carbohydrate and sugar content further supports individuals following low-carb or diabetic-friendly diets.

Rich in Essential Nutrients
Beyond protein, cottage cheese delivers several important micronutrients. It provides about 14% of the daily recommended intake of calcium per cup—an essential mineral for bone and dental health. It also contains phosphorus, selenium, and vitamin B12, all of which play vital roles in metabolic function and overall well-being.

A Potential Source of Probiotics
Certain varieties of cottage cheese also offer probiotic benefits. These beneficial bacteria support gut health, aid digestion, and may contribute to a stronger immune system. Emerging research has even linked probiotic-rich foods to improved mood and mental health, offering yet another reason to consider including cottage cheese in your diet.

Choosing the Healthiest Option
Despite its benefits, not all cottage cheese products are equally nutritious. Some brands add sugar, preservatives, or excessive sodium. For the best nutritional profile, look for plain varieties with minimal added ingredients. Full-fat options can also be a wholesome choice, as they tend to be less processed and more satiating.

The Bottom Line
Cottage cheese stands out as a nutrient-dense food that can support a balanced, health-conscious diet. With its high protein content, low calorie count, and valuable vitamins and minerals, it offers multiple benefits when consumed in moderation. By selecting simple, minimally processed varieties, you can enjoy cottage cheese as a nutritious and versatile addition to your meals.

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