4 surprising effects of cottage cheese

4 surprising effects of cottage cheese

Cottage cheese – you either love it or you hate it. For some people, cottage cheese is a nostalgic snack that takes us back to our lunchbox days, while others can’t stand the look or smell of this slightly salty dairy product.

Made by adding acid to milk, cottage cheese is the result of the milk solids separating from the liquid whey. Instead of squeezing out all the whey like most cheeses, some of that liquid stays in cottage cheese, creating the creamy consistency.

Whatever your take on cottage cheese, there’s no denying that this low-fat, high-protein food is packed with health benefits. Read on to learn about the surprising effects of snacking on cottage cheese, and for more healthy eating tips, check out the surprising side effects of eating white rice.

cottage cheese with peaches

One of the most notable benefits of eating cottage cheese is the big protein boost you get. For example, there are about 24 grams of protein in just one cup of standard 2% cottage cheese, which is comparable to a regular 2% Greek yogurt like Fage.

Not only can you enjoy a protein boost, but you can do so with the peace of mind of getting a low amount of sugar (about 9 grams, mainly from the lactose) and no added sugars. This gives you the freedom to add your own sweetness, with fruit or a drizzle of honey.


Breakfast bento box protein rich with hard-boiled eggs fruit nuts cottage cheese cucumber



Cottage cheese is a low-fat, high-protein snack that can help with your weight loss goals. Studies show that eating healthy, high-protein foods is extremely effective for weight loss, as it increases satiety and makes you feel full for longer.

Research also suggests that regularly eating higher amounts of added sugar can contribute to weight gain and increased calorie intake. Swapping out super sugary desserts for some cottage cheese with fruit or honey is a great way to satisfy a craving and cut some calories from added sugars.

RELATED: Our Guide to the Best Healthy Cheeses.

cottage cheese breakfast bowl with blueberries, raspberries and nuts



Cottage cheese is also an excellent source of calcium. A cup of 2% cottage cheese comes with 227 milligrams of calcium, which is about 18% of your recommended daily value. This is similar to a cup of low-fat Greek yogurt, so if you’re tired of eating yogurt and need to change it, cottage cheese is a good choice.

Calcium is excellent for your bone health, hormone health and can even help prevent or manage various diseases. So grab a cup of cottage cheese and enjoy the many benefits!

cottage cheese in glass bowl



Another great benefit of eating cottage cheese is that you get a nutritious, filling snack with very few calories from fat. Many people may be tired of snacking on cottage cheese because it has cheese in its name, but cottage cheese’s fat content is different from most other varieties.

Let’s take a look at cheddar cheese for comparison. Cheddar does provide a nice protein boost (24.5 grams per cup), but you also consume almost 35 grams of fat. You can get the same amount of protein in a cup of low-fat cottage cheese with just 5 grams of fat! While fat isn’t necessarily bad for you gram for gram, it contains more calories than nutrients like protein or carbohydrates — at 9 calories per gram instead of just 4 — making cottage cheese a lower-calorie snack than other fatty dairy products.


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