As a dairy product, it’s no surprise that cottage cheese is high in protein. Many people eat it for breakfast for that very reason, especially those who work out in the mornings.

It also works as a high-protein snack after exercise or as a healthy snack between meals. Cottage cheese is also known for its unique clumpy texture alongside its mild flavor. However, many people are unaware of the extent of its nutritional value and potential health benefits.

Cottage Cheese Nutrition

One cup of creamed cottage cheese contains:

• Calories: 206 kcal
• Fat: 9.03 grams
• Protein: 23.3 grams (46.6% of the recommended daily value)
• Carbohydrates: 7.1 grams
• Sugars: 5.61 grams
• Calcium: 174 milligrams (13.4% DV)
• Iron: 0.147 milligrams (0.8% DV)
• Magnesium: 16.8 milligrams (4% DV)
• Potassium: 218 milligrams (4.6% DV)
• Sodium: 662 milligrams
• Zinc: 0.84 milligrams (7.6% DV)

Low-Fat Cottage Cheese Nutrition

Alternatively, you can opt for 1 cup of low-fat cottage cheese with 3% milk fat. Then the nutritional content is as follows:

• Calories: 189 kcal
• Fat: 5.06 grams
• Protein: 24.2 grams (48.4% DV)
• Carbohydrates: 9.48 grams
• Sugars: 9.02 grams
• Calcium: 227 milligrams (17.46% DV)
• Iron: 0.286 milligrams (1.59% DV)
• Magnesium: 19.6 milligrams (4.67% DV)
• Potassium: 264 milligrams (5.62% DV)
• Sodium: 706 milligrams
• Zinc: 1.34 milligrams (12.18% DV)

Remember, nonfat may not necessarily be the best option for you. “Nonfat cottage cheese may sound like a good idea, but it contains less protein and won’t be as satisfying,” according to Julia Zumpano, RD, LD.

Builds Muscles

Let’s begin with the most well-known benefit of cottage cheese: its casein protein content. Casein proteins are complete proteins containing ample amounts of essential amino acids the body needs to make muscle. Amino acids also affect a person’s appetite, energy levels, mood, and sleep.

Supports Bone Health

Meanwhile, protein helps build other tissues, like skin, hair, nails, and bones. Cottage cheese also contains calcium and phosphorus, critical for bone development and osteoporosis prevention. “Bone health is critical as you age,” Zumpano says. “Adding cottage cheese to your diet is an easy way to strengthen them.”

Supports Weight Loss

“Protein not only helps with satiety but also balances blood sugar levels,” says Therese Molzahn, M.S., RDN, a clinical dietitian who specializes in women’s care. The body processes casein protein more slowly than other types of protein. This slow digestion can help people feel fuller for longer, which can lead to less snacking and potential weight loss.

Promotes Good Digestion

The curdling process that creates this cheese also creates beneficial bacteria that can help with gut health. Therefore, some brands contain probiotics, which are live microorganisms than can help balance bacteria in the digestive system. “If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”

Enhances Nervous System

Cottage cheese is rich in B vitamins, particularly vitamin B12 and riboflavin. According to Molzahn, “Vitamin B12 is essential for the development and function of our nervous system, DNA synthesis, and for red blood cell formation.” Meanwhile, riboflavin benefits the nerve cells by reducing inflammation and oxidative stress.

May Reduce the Risk of Cancer

Research has indicated a correlation between higher dairy intake (partially due to the calcium content) and potentially lower risk for certain types of cancers. These include: gastric cancer, bladder cancer, breast cancer, and colorectal cancer.