These feelings of fullness can lead to reduced calorie intake and weight loss ( 10).Īlso, cottage cheese offers a small amount of calcium in each serving ( 2). In fact, cottage cheese seems to stimulate feelings of fullness to a similar extent as eggs ( 9). Moreover, high intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness ( 6, 7, 8). 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 ( 5). One 2012 study followed people who maintained a diet that included high protein foods like cottage cheese for 1 year ( 5). Weight loss diets often include cottage cheese, which is partly because of its high protein and low calorie content. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium. SummaryĬottage cheese is an excellent source of protein and contains relatively few calories. Notably, protein accounts for over 70% of the calories in cottage cheese. A high sodium intake raises blood pressure in some people, potentially increasing the risk of heart disease ( 3). When eating high amounts of cottage cheese, consider buying low sodium or sodium-free varieties. It consists of lactose, a milk sugar that some people have difficulty digesting. The carb content of cottage cheese is around 3%. It also provides less than 5% of the DV for vitamin B6, choline, zinc, and copper ( 2). Vitamin B12: 29% of the Daily Value (DV).The nutritional profile of cottage cheese varies depending on the level of milk fat used, and the amount of sodium added.Ī half-cup, or 113-gram (g), serving of low fat (1% milk fat) cottage cheese provides the following nutrients ( 2):
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