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Is Cottage Cheese Good for You and Weight Loss?

The rise of Greek yogurt may have left cottage cheese unnoticed, but honing in on the “old fashioned” dairy product may lead to weight loss and other health benefits.


The rise of Greek yogurt may have left cottage cheese unnoticed when strolling down the refrigerated aisle.

However, cottage cheese may lead to weight loss while providing the body with other health benefits.

Learn what cottage cheese actually is, along with various ways to use the dairy product in the kitchen.

What Is Cottage Cheese?

During the production of cheese, cottage cheese is created leading up to the solidified cheese version often noticed in plastic wrappers. The creation prior to its hardening is simply a fresh cheese curd, mostly packaged in a plastic tub. 

In manufacturing and production, cottage cheese is known to come in three curd-sizes (small, medium, and large curds) with varying fat contents (regular, low-fat, and fat-free). 

Cottage cheese nutrition is mostly affected based on differing fat amounts as indicated below (nutrition content based on a ½ cup serving):

*Adapted from USDA’s National Nutrient Database

Cottage Cheese Benefits and Uses

Weight Loss

The intake of cottage cheese can certainly lead to weight loss, largely related to its high protein content while remaining low in calories. 

Diets rich in protein, without containing large amounts of calories, fosters weight loss by primarily inducing satiety. Elevated feelings of fullness can ultimately prevent overeating, especially on tempting foods lacking in nutrients. 

Choosing low-fat or fat-free cottage cheese can reduce calorie intake without compromising protein content.

Workout Recovery

Following workouts, good nutrition is critical for a healthy recovery. Additionally, essential protein and healthy carbs can help support muscle growth and stimulation and promote lean body mass. 

Cottage cheese that offers small amounts of sodium can also replenish lost electrolytes through sweat.

Bone Support

Being a dairy product, cottage cheese is rich in calcium. Consuming adequate calcium is absolutely necessary for bone support throughout the lifespan, also including maintenance of strong teeth. 

Cottage cheese’s phosphorus content further preserves both bone and teeth integrity.

Heart Health

Cottage cheese contains vitamin B-12, a vitamin occurring naturally in animal-based products. Vitamin B-12 has shown to remove homocysteine in the blood, an amino acid presented to increase heart disease risk if elevated. 

Calcium also promotes normal muscle contraction, including the muscles of the heart.

11 Cottage Cheese Uses:

1. Fluff up your eggs.
2. Create a healthy pancake breakfast with three ingredients.
3. Pair with fruit, including fresh pears and pineapple slices, for a well-balanced snack.
4. Mix into smoothies to enhance creaminess and protein content.
5. Healthify a banana split.
6. Swap out mayonnaise in tuna and chicken salads.
7. Couple with favorite salad greens.
8. Indulge on this guilt-free cottage cheese ice cream.
9. Combine into pasta sauces for a cheesy, creamy dish.
10. Smear on whole grain toast with tomato and/or avocado slices.
11. Offer protein and creaminess to guacamole.

Written By Sarah Asay, RDN. Published on September 25, 2017. Updated on March 11, 2019.


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