Cottage cheese is white, soft, and creamy. It is considered a fresh cheese, so it does not support an aging or ripening process to increase flavor.
Accordingly, it has an extremely mellow flavor connected with mature cheeses. Curds are produced using the curds of different degrees of purified bovine’s milk, including low fat, nonfat, and customary milk.
It also provides various curd sizes, commonly small, medium, or large. Moreover, it is found in cream, whipped, lactose-free, lowered sodium, or sodium-free varieties.
Cottage Cheese Nutrients
Table of Contents
The nutritional value of cottage cheese differentiated on the level of milk fat used and sodium. One cup (226 gm of low fat (1% milkfat) cottage cheese gives the following:
AMOUNT PER SERVING
- Calories 163
- Calories from Fat 20
- Total Fat – 2g DV-4%
- saturated Fat -1g DV-7%
- Trans Fat
- Cholesterol – 9mg DV-3%
- Sodium – 918mg DV-38%
- Total Carbohydrate – 6g DV-2%
- dietary Fiber – 0g DV-0%
- Sugars – 6g
- Protein – 28g
- Vitamin A – 2%
- Vitamin C – 0%
- Calcium – 14%
- Iron – 2%
CALORIE INFORMATION
- Calories 163(682 kJ) DV-8%
- From Carbohydrate – 22.9(95.9 kJ)
- Fat – 20.3(85.0 kJ)
- Protein – 120(502 kJ)
- From Alcohol – 0.0(0.0 kJ)
- PROTEIN & AMINO ACIDS
- Protein – 28.0g DV–56%
VITAMINS
- A Vitamin – 92.7IU DV-2%
- C Vitamin – 0.0mg DV-0%
- D Vitamin – –
- E Vitamin (Alpha Tocopherol) 0.0mg 0%
- K Vitamin 2mcg DV-0%
- Thiamin 0mg DV-3%
- Riboflavin – 0.4mg DV-22%
- Niacin – 0.3mg DV-1%
- Vitamin B6 – 0.2mg DV-8%
- Folate – 27.1mcg DV-7%
- Vitamin B12 – 1.4mcg DV-24%
- antothenic Acid – 0.5mg DV-5%
- Choline- 39.5mg
- Betaine –
MINERALS
- Calcium – 138mg DV-14%
- Iron – 0.3mg DV-2%
- Magnesium -11.3mg DV-3%
- Phosphorus – 303mg DV-30%
- Potassium – 194mg DV-6%
- Sodium – 918mg DV-38%
- Zinc – 0.9mg DV-6%
- Copper – 1mg DV-3%
- Manganese – 0mg DV-0%
- Selenium – 20.3mcg DV-29%
- Fluoride – 71.4mcg
It likewise gives a decent measure of nutrient B6, zinc, choline, and copper. The carb substance of curds is around 3%. It involves lactose, which is a milk sugar to which a few people have a hypersensitivity.
When eating a high amount of cottage cheese, consider buying low sodium or sodium-free varieties. A high sodium consumption can increase the blood pressure in some individuals, possibly raise the heart illness risk.
Protein presents over 70% of the calories in cottage cheese.
Cottage cheese is the best source of protein and provides comparably fewer calories. It also contains several nutrients such as phosphorus, calcium, vitamins B, and selenium.
How Is Cottage Cheese Produced?
Producing cottage cheese is a simple process. You can even prepare it at home. The process begins with curdling milk. It is created by including an acidic substance such as vinegar or lime juice in warm milk.
When the acidity of milk raise, curds of casein protein separate from the whey, and the liquid gets separated from milk.
Once the curd has solidified, it is cut into pieces and cooked until extra moisture gets released. Then it is washed to remove acidity and drained to extract the moisture. This result will be sweeter curd that can be slowly crumbled. Finally, ingredients can be included in flavor to finish the product, including salt, cream, spices, and herbs.
How Is Cottage Cheese Good for You?
Cottage cheese is an exceptional source of calcium, B complex vitamins, and vitamin A – all of these provide helpful benefits. The calcium present in cheese helps to develop bone strength and prevent diseases like osteoporosis. Vitamins B provides energy, and vitamin A benefit to eyes.
Benefits of Cottage Cheese
Helps to Fight Cancer
Cottage cheese is added to the famous Budwig diet, which is one of the best diets for cancer. The diet includes cottage cheese and flaxseed oil that is known to treat cancer.
Cottage cheese provides sulfur protein, healthy saturated fats, and other essential nutrients like phosphorus, vitamin B, calcium, and selenium. Fermented products like cottage cheese also provide good probiotic bacteria, which help in digestive cancers.
The Budwig diet has been discovered to prevent breast cancer. Other research shows how this diet had raise mortality among females by fighting breast cancer.
The Advantage of Diabetes Treatment
As indicated by American-Diabetes-Association, cottage cheese is a good choice for wellbeing. The low-fat cottage cheese is generally best. Cottage cheese probably provides plenty of protein, a vital supplement for diabetes.
It’s also a great source of vitamin D and calcium, which is the best blend for diabetes treatment. Research has shown that females eating enough calcium and vitamin D (1,200mg – 800 IU respectively) were 33% less prone to experience from diabetes.
Strengthens Bones
The plenty of calcium in cottage cheese is high for bone health. It is another reason for helping osteoporosis. Apart from calcium, the cheese also promotes phosphorus consumption. The combination of the mineral’s hydroxyapatite helps to promote bone density. Many studies show how the lack of both phosphorus and calcium can detrimental to the bones.
Boost Digestive Health
The calcium present in cottage cheese helps to lower heartburn and prevent stomach upset. Cottage cheese is another good source of probiotics, which is known to promote digestive health. It also prevents irritable bowel syndrome and constipation.
But the digestive benefit of cottage cheese may not apply to an individual who has an allergy to lactose. Take your doctor’s advice if you are lactose intolerant.
Lessen Risk Of Heart Disease
Cottage cheese contributes to rich vitamin B12, which is a good nutrient known to lower the excess level of homocysteine. Excessive homocysteine can increase heart problems and other neurological problems, which cottage cheese can stop.
Cottage cheese also usually reduces the fat, which is another good reason for heart health.
However, more research is necessary. Please talk to your doctor before adding cottage cheese to a heart-healthy diet.
Cottage Cheese Can Help in Bodybuilding
Cottage cheese also benefits muscle-building protein that is one cup consist of 27 gm of the nutrient. More importantly, the cheese is comprised of casein protein, which gets absorbed slowly and presents your body with a regular supply of essential amino acids.
The riboflavin present in cheese helps to metabolize protein. It promotes bone health, which is important for bodybuilders. Consuming cottage cheese before going to bed is one best way to have a protein need for muscles. The cheese also benefits to prevent muscle cramps from its sodium content. Sodium helps to balance normal body fluid and electrolytes to boost muscle contractions.
Can help Weight Loss
The protein present in cottage cheese serves to prevent little hunger and gives a feeling of fullness. It can contribute to decreasing weight. Some studies show that calcium present in cottage cheese stimulates the fat burning and suppress the fat accumulation and improve weight loss. Cottage cheese also gives low calories, which also aids in weight loss.
Boost Immunity
Though there is very low research on this, some sources connect to immune promoting properties of cottage cheese to its magnesium content. Magnesium helps to activate the different enzymes of the body and support immunity.
Help Detoxification
The phosphorus presence in cottage cheese is important for health. According to research, phosphorus is the second most plentiful mineral in the body, and it removes the waste. The probiotics present in the cottage cheese cleanse the bowels and help in detoxification.
Slow down Aging
In some ways, cottage cheese can slow down the aging signs and promote hair and skin health. The cheese is the best source of selenium, which prevents dandruff and flaky skin. Also, vitamin E and different antioxidants in the cheese stop the free radicals and provide healthier skin. Your skin also requires amino acid proline to generate collage. Cottage cheese also helps in collagen production from its content of proline.
Provide Healthy Fats
Cottage cheese is a good choice for dieting purposes as it provides healthy fats, even some version of low fats. It will have a combination of unsaturated and saturated fats in cottage cheese for healthy choices.
Improve Vision
Some studies say that raising your vitamin A and zinc consumption can reduce the risk of vision loss. Cottage cheese consists of both these nutrients and protects your vision.
Beneficial for Pregnant Women
Cottage cheese also benefits pregnant women as it provides calcium, vitamin B12, protein, and phosphorus. Make sure the cheese is prepared from pasteurized milk because the unpasteurized version consists of harmful bacteria and cause miscarriage in the pregnant female.
Is An Necessary Part Of Keto Diet
If you are following a keto diet, full-fat dairy goods are important. As the name suggested, the keto diet is all about get ketosis, which is a phenomenon where the body uses deposited fat for energy instead of glycogen or carb. This method works good for weight loss and also cut several disease risk.
Greek Yogurt Vs. Cottage Cheese
Cottage cheese consists of higher calories, but it also provides a higher amount of protein. And though less fat Greek yogurt provides a low fat, it consists of comparatively low protein.
Regarding carbs, both are similar. While cottage cheese consists of more sodium that is 800 mg per cup, Greek yogurt provides only 65. About sugar, Greek yogurt contains more of it. Therefore, cottage cheese could be a good option for someone trying to cut sugar.
Regarding probiotics, Greek yogurt is a good source. It makes greek yogurt easier to be digested as compared to the cottage cheese.
How To Prepare Cottage Cheese At Home
There is a simple process for making cottage cheese. Take the required quantity of raw milk and add some salt to it.
Remove the cream of the milk and collect it in a mason container in the fridge for later use.
Combine some skimmed milk into a glass bowl and coat using a cheesecloth. Leave it for some days until it collects a jello-like consistency. There will be no wet whey sitting at the top.
Skim off any excess cream, and dump the frozen milk into a huge pot. Place it on low warmth for around 10 minutes till you see the milk separate into curds and whey.
Drain the whey and curds into a strainer, a butter muslin cloth and let it drain for 2-3 hours.
Separate the curds from the butter muslin cloth and add them to another bowl. Crumble them into little chunks and combine salt. You can now add the left cream, which you saved earlier, and mix well. Your homemade cottage cheese is ready.
How to Add Cottage Cheese into Your Diet?
Cottage cheese has a mild flavor and soft texture to make it easy to add to the meals and recipes.
Here are some interesting ways to eat cottage cheese.
Pancakes or waffles
Add cottage cheese into the batter in place of milk.
Salads
Include cottage cheese in a salad for more protein.
Fruits
You can also mix cottage cheese with sliced bananas, berries, melon chunks, peach slices, and mandarin wedges.
Granola
Add some cottage cheese with granola and honey.
Sour Cream Substitute
You can also replace sour cream with cottage cheese.
Dipping Sauces
Add it into a dipping sauce as a milk replacement.
Smoothies
Include in milk with fruits for fruit smoothies.
Toast
Make protein-rich and creamy spread over toast.
Baked Goods
Bake cottage cheese into muffins, bread, cakes, and dinner rolls.
Mayo Substitute
Add the cottage cheese to sandwich recipes.
Scrambled Eggs
Have extra creamy touch with eggs by combining cottage cheese.
Lasagna
Consider cottage cheese as a replacement for ricotta cheese.
Pros & Cons of the cottage cheese diet
Pros
It’s Inexpensive
Cottage cheese is easy to find and inexpensive. A large tub is commonly available for a few dollars at the grocery store. It makes the cottage cheese diet more appealing if you have a tight budget.
It’s Convenient
The cottage cheese diet is more convenient. There are easy recipes, which do not need calorie counting. It is also easy to pack and take anywhere.
High-Protein Diet
Cottage cheese provides high protein. One cup of low-fat cottage cheese provides a whopping 28gm and 163 calories. High protein foods take more time to digest. It helps to keep you full for more time and makes you less prone to overeating. Protein also balances your blood sugar and develop muscle.
Cons
There are few varieties in the diet, so it may make you bored easily and cause malnutrition.
The diet is restrictive to calories and may switch your body to starvation mode.
Cottage cheese consists of no fiber.
It Lacks Variety
If you only consume cottage cheese all day, you may feel bored. It could lead to binge eating and eventually sabotage your weight loss goals.
Trigger Cravings
Diet restrictions may cause food cravings. A study of 2017 shows that people with restricted diets feel more food cravings.
Fiber-Free Diet
Cottage cheese consists of no fiber. It suggests a daily intake of fiber is 25g for a female aged 19-50 and 38gm for a male aged 19-50. People with over 50 age need a little less. A low fiber diet connects to hemorrhoids, constipation, and diverticular disease.
Fiber helps to balance the blood sugar level and reduce cholesterol. Unless there is a medical reason, you need to restrict the fiber. It is necessary to consume as much as possible every day.
Is the Cottage Cheese Diet Good for Health?
Cottage cheese is a good source of some minerals and vitamins, but it only consists of some number of others.
If you only consume cottage cheese from the day, you will not get the RDI of all the nutrients to your body requires to function well. You may lose the energy the whole day, especially if you do the workout.
Cottage Cheese And Sodium
One cup of low-fat cottage cheese comprises over 900 mg of sodium. It is near to 40% of the RDI. If you use different serving in a whole day, you will soon go over the sodium RDI. High sodium can lead to the following conditions:
- Puffiness
- Water Retention
- Bloating
- Weight Gain
The cottage cheese side effects may be temporary, but if you usually go on the cottage cheese diet and consistently eat excess sodium, serious problems may happen, such as:
- Heart Failure
- Kidney Damage
- Osteoporosis
- Stroke Or Heart Attack Risk
- High Blood Pressure.
Causes Side Effects For Dairy Intolerant
Cottage cheese is a dairy good, which can create a problem for some people.
Lactose Intolerance
The lactose content of cottage cheese reduces as cheese age because cottage cheese is unripened, fresh. It consists of more lactose than the aged cheese like cheddar, parmesan, or swiss. Furthermore, cottage cheese may consist of more lactose like milk combined with the curd.
For these, for all reasons, cottage cheese is not a suitable choice if you are lactose intolerant. It may have a side effect of the gas, bloating, stomach pain, and diarrhea.
Can You Eat Cottage Cheese Every Day?
It is good to eat cottage cheese every day. It is excellent to eat cottage cheese post-workout with a snack because it provides Casin, which takes time to digest protein. The traditional pairing with fruit and protein carb combo boost energy and muscles. Cottage cheese contains a high amount of amino acid leucine, which gets into the muscles and induce muscle protein synthesis.