Cottage cheese, a dairy product experiencing a resurgence in popularity on TikTok, offers numerous health benefits. This versatile food, often cultured to include beneficial probiotics, provides a substantial protein boost and important nutrients, making it an appealing option for many. However, not all varieties contain probiotics, and its nutritional profile can vary by brand.
Cottage cheese offers a significant protein punch. According to Cara Harbstreet, MS RD LD, “A half-cup serving of cottage cheese provides 11-plus grams of protein, which can make it easier to hit your intake goals each day.” Some brands even report up to 14 grams per half-cup serving. This high protein content contributes to a feeling of fullness, potentially aiding in weight management. “The sensation of fullness is subjective, but it stands to reason that the high protein content of cottage cheese could contribute to feeling fuller, longer,” Harbstreet added.
Despite its benefits, cottage cheese is not without limitations. It is not naturally lactose-free unless specified on the label. Harbstreet cautioned, “Cottage cheese is not a lactose-free food unless specifically stated on the label, so if you struggle with symptoms of lactose malabsorption, proceed with caution to avoid uncomfortable GI symptoms.”
The high protein and low carbohydrate content make cottage cheese a suitable option for managing blood sugar levels. Razan Hallak, MS, RDN, LD, recommended it for this reason: “Plain cottage cheese helps in managing blood sugar since it is high in protein and low in carbohydrates.” However, consumers should be mindful of added sweeteners in some recipes.
While cottage cheese does contain some beneficial probiotics, the quantity may not be as significant as in other fermented dairy products like Greek yogurt or kefir. Harbstreet noted, “Compared to other fermented forms of dairy, such as Greek yogurt or kefir, it’s much less likely to contribute a significant number of CFUs, or colony forming units, that’s typically needed for clinical significance.”
Additionally, cottage cheese provides various vitamins and minerals. Though not a significant source of Vitamin C, it contains Vitamin B12, Vitamin B6, and small amounts of zinc and choline. It also offers calcium; Harbstreet mentioned, “A half-cup serving of cottage cheese provides less than 10% of daily calcium needs, but that can still be an improvement for people concerned about bone health.”
Athletes and active individuals might find cottage cheese particularly beneficial due to its protein content. Harbstreet emphasized the importance of protein for this group: “Athletes and active adults can benefit from eating above the current recommended daily amount for protein, which is 0.8 grams per kilogram of body weight.”
Simple ways to enjoy more cottage cheese in your diet
Pairing cottage cheese with fruits or vegetables can enhance its nutritional value. Hallak highlighted this benefit: “When using cottage cheese for a snack with some fruits or vegetables, you provide your body with even more nutrients and antioxidants that promote healthy immune systems.”
In summary, while TikTok’s obsession with cottage cheese highlights its various health benefits, consumers should remain informed about its nutritional content and potential limitations. This humble dairy product can be a valuable addition to many diets when chosen wisely and paired with nutrient-rich foods.
Parts of this article has been sourced by Healthline and fact-checked by Jennifer Chesak, MSJ
Featured Image by Ruslan Sikunov from Pixabay
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