Cottage cheese is often overlooked, but this unassuming dairy product offers a wealth of health benefits and is a versatile addition to any diet. When paired with fruit, it creates a powerhouse combination that's both nutritious and delicious. This article explores the many advantages of incorporating a fruit and cottage cheese diet into your lifestyle, from weight management to improved gut health and beyond.
Nutritional Powerhouse: Cottage Cheese Unveiled
Most Americans don’t get enough dairy, and cottage cheese is a healthy dairy option. Cottage cheese is made from the curds that form when acid combines with pasteurized nonfat, low-fat (1% or 2%) or whole-fat cow’s milk. The curds give cottage cheese a unique “pebbled” texture available as small or large curd. The National Library of Medicine labels cottage cheese a “diet-boosting food” because it’s nutritious without added sugar and saturated fat calories.
Cottage cheese's overall nutritional benefits and profile may depend on its fat level and added ingredients, but its claim to fame is its high protein content, with more protein per serving than eggs or Greek yogurt.
Why Cottage Cheese? Advantages and Benefits
Cottage cheese is a soft, white, fresh cheese that’s different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.
“It’s a portable food that’s easy to add to your diet,” she says. “And cottage cheese offers lots of health benefits.”
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As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.
A Balanced Diet in Every Serving
Just one serving of cottage cheese provides a wealth of nutrition. According to the Department of Agriculture (USDA), just under a half cup (100 grams) of low-fat (2%) cottage cheese has:
- Calories: 84
- Carbohydrates: 4.3 grams (g)
- Fat: 2.3 g
- Fiber: 0 g
- Protein: 11 g
- Total sugar: 4.1 g
Cottage cheese also has many essential vitamins and minerals, including calcium, phosphorus, potassium and vitamin B12.
Weight Management Made Easier
Cottage cheese’s protein content and low calories make it an ideal food for weight management. Research shows that whether you are trying to lose weight or reduce your risk of overweight or obesity, eating a high-protein diet can help you feel full and satisfied for longer.
Additionally, the protein in cottage cheese is mostly casein, a type of protein that takes your body longer to absorb and digest. Casein helps with appetite control and building muscle, which can lead to better weight management over time.
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Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:
- High in protein: Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
- Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
- Provides calcium: Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.
Cottage cheese isn’t the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if you’re deciding between the two, Zumpano recommends cottage cheese. “Full-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.”
Weight loss diets often include cottage cheese, which is partly because of its high protein and low calorie content.
One 2012 study followed people who maintained a diet that included high protein foods like cottage cheese for 1 year.
It showed that the diet helped decrease body weight by an average of 6.2 pounds (lbs), or 2.8 kilograms (kg), in females and 3.1 lbs (1.4 kg) in males.
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Moreover, high intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness.
These feelings of fullness can lead to reduced calorie intake and weight loss.
Also, cottage cheese offers a small amount of calcium in each serving. Studies have linked calcium and other components of dairy to increased weight loss when combined with a low calorie diet.
Furthermore, dietary calcium has been associated with metabolic processes that reduce fat accumulation and accelerate fat loss.
Blood Sugar Control
With only 5 g of carbohydrates and no added sugar, plain cottage cheese is an excellent choice to help you manage blood sugar levels. The high amount of protein in cottage cheese may also help prevent spikes in blood sugar. That means your energy will stay even and balanced after eating cottage cheese.
If blood sugar is a concern, be careful when adding flavor to cottage cheese. Mixing in fruit or other sugar-laden ingredients can significantly change the total sugar content.
Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.
“To get this benefit of cottage cheese, choose plain cottage cheese,” Zumpano recommends. “Avoid cottage cheese pre-packaged with fruit and check the label for added sugar.”
Gut Health Support
Like yogurt, cottage cheese often involves adding bacteria to milk - as part of the curdling process. The good bacteria work as probiotics, which can help balance your gut microbiome and protect it from harmful bacteria.
But not all cottage cheese contains good bacteria. Look for “live and active cultures” on the label.
Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.
“If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”
Bone Health
Dairy foods and protein are linked to a lower risk of fractures as you age. Protein helps maintain bone mineral density - the mineral content in bones that keeps them strong. Keeping your bones dense reduces your risk of osteoporosis (a disease that weakens your bones).
Cottage cheese supports bone health because it contains critical minerals, such as:
- Calcium
- Magnesium
- Phosphorus
- Potassium
- Vitamin D
Cottage cheese has three nutrients that help promote healthy bones:
- Calcium helps prevent osteoporosis that can lead to bone fractures.
- Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
- Protein helps maintain bone mineral density and can reduce the risk of fractures.
“Bone health is critical as you age,” Zumpano shares. “Adding cottage cheese to your diet is an easy way to strengthen them.”
Essential Amino Acids
Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.
Amino acids help your body work smoothly. They affect your:
- Appetite.
- Energy production.
- Immune system.
- Mood.
- Muscle growth.
- Sleep.
“Eating cottage cheese as part of a balanced diet is an easy way to ensure your body gets everything it needs,” says Zumpano.
Muscle Development
The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout.
“Casein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,” Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.
Cottage cheese is popular among athletes and people who exercise.
Because of its high protein content, it’s a great food to incorporate into your diet if you want to build muscle mass.
When combined with resistance training, a diet including high protein foods can help you increase muscle mass.
Also, the proteins in cottage cheese are particularly effective at helping you build muscle.
Casein accounts for 80% of its protein content and is slowly absorbed. For this reason, consuming it before bed has been shown to increase metabolism and muscle synthesis overnight without affecting the breakdown of fats.
Due to the slow absorption of casein, some bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown.
However, note that there is no research to suggest that casein is more effective than other dairy-based protein supplements, such as whey, at increasing lean body mass or strength.
Reducing Risk of Some Cancers
Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. “There’s still a lot to learn about the connection between dairy and cancer prevention,” Zumpano states. “But it’s clear there are protective benefits to including dairy in a balanced diet.”
Experts believe getting more calcium may offer protection from:
- Bladder cancer.
- Breast cancer.
- Colorectal cancer.
- Stomach (gastric) cancer.
May help prevent insulin resistance
Insulin resistance can lead to the development of type 2 diabetes and heart disease.
Interestingly, some research shows that the consumption of dairy products may be linked to a lower risk of insulin resistance.
Though the exact mechanism is unclear, one animal study found that calcium could regulate insulin sensitivity and reduce insulin resistance in rats fed a high fat diet.
The Fruit Factor: A Symphony of Flavors and Health
Fruits are a fantastic base option to choose because they are higher in fiber, naturally sweet, and full of antioxidants that can support health and lower your risk for disease. Pairing cottage cheese with fruit not only adds a sweet, refreshing twist but also boosts the snack's nutritional profile. Fruits bring essential vitamins, antioxidants, and dietary fiber to the mix, enhancing digestion and providing additional health benefits.
Fruit Pairings to Elevate Your Cottage Cheese Experience
- Berries: Berries bring more than just a pop of color to your bowl of cottage cheese. They’re packed with anthocyanins - the powerful antioxidants behind their blue, red, and purple hues - along with vitamins, minerals, fiber and beneficial phytonutrients. “Berries are naturally low in sugar, making them a perfect match for cottage cheese if you’re aiming to keep your blood sugar steady,” says Davis. “Try blueberries, strawberries, blackberries, raspberries or cranberries. Better yet, mix them all together for a nutrient-packed combo.”
- Pineapple: If you love a sweet-and-savory combo, pineapple and cottage cheese is a must-try. This tropical fruit is packed with vitamins and minerals including vitamin C, manganese and B vitamins. “The sweet, slightly tangy flavor of pineapple pairs perfectly with cottage cheese,” says Davis. “Plus, pineapple naturally contains bromelain, an enzyme that supports digestion. If you’re sensitive to dairy, combining it with pineapple may make for an easier-to-digest snack.”
- Apple: Crisp, sweet and loaded with fiber, vitamin C and antioxidants, apples have more than earned their “keep the doctor away” reputation. With just 95 calories per medium apple, they add a satisfying and low-calorie crunch to creamy cottage cheese.
- Peach: Juicy, in-season peaches are a perfect match for the mild saltiness of cottage cheese. They also contain an array of vitamins and minerals. Other stone fruits, like plums and nectarines, are delicious options too. “In summer, peaches steal the show - their sweet, fresh flavor pairs so perfectly with cottage cheese that it can easily double as dessert,” says Davis.
- Kiwi: Curious about cottage cheese, but not sure about the texture? Try pairing it with kiwi, suggests Davis. “The tiny seeds add a light crunch that balances out the creaminess and for even more texture, you can sprinkle on some granola,” she says. “Kiwi is one of the most underrated fruits. It’s a vitamin C powerhouse - just two give you 100% of your daily needs - and it’s high in fiber. It’s a really unique, refreshing pairing.”
- Mango: Mango is another sweet, juicy tropical favorite that pairs well with mild, creamy cottage cheese. Loaded with immune-boosting vitamins and minerals like vitamin A, vitamin C, folate, potassium, copper, and magnesium, it’s as healthy as it is delicious.
- Pear: For a seasonal fall twist on cottage cheese, try adding pear chunks with a sprinkle of cinnamon. “Pairing cottage cheese with pear creates a steady rise in blood sugar, avoiding the quick spike-and-crash you’d get from fruit alone,” she explains. “Both foods also support gut health. Pear’s pectin fiber acts as a prebiotic, while the live cultures in cottage cheese provide probiotics.”
Creative Ways to Incorporate Cottage Cheese and Fruit into Your Diet
Cottage cheese’s mild flavor and soft texture make it easy to include in your meals and recipes.
Here are some creative ways to eat cottage cheese: