Cottage Cheese: A Protein-Rich Staple, With One Catch

Cottage cheese is having a moment, and it is easy to see why. It shows up in bowls, on toast, in pancakes and in snacks, it is packed with protein, it tastes mild and friendly, and it is easy on the wallet. There is one small thing worth knowing before you pile it on, and it is easy to work around. This is general education, not medical advice.

The nutrition snapshot

According to USDA nutrient data (the figures below come from entries mirrored from the USDA database and vary a little between entries and brands), 100 grams of low-fat (1 percent) cottage cheese has roughly:

• Calories: about 72 to 74.
• Protein: about 12 grams.
• Fat: about 1 gram.
• Carbohydrate: about 3 grams.
• Sodium: about 220 milligrams in a standard product.

For fun, compare it with plain nonfat Greek yogurt, which has about 54 to 61 calories and around 10 grams of protein per 100 grams, with much less sodium, roughly 35 milligrams. Cottage cheese gives you a little more protein for a few more calories, so both are great options.

The one catch: sodium

Cottage cheese is often made with added salt, so standard products can contain several times the sodium of plain yogurt, and some brands run higher or lower than the figures above. The easy fix is to look for a no-salt-added or low-sodium version, which comes out much closer to yogurt. If you keep an eye on sodium, for example because of high blood pressure or advice from a clinician, comparing labels takes just a moment, and our guide to reading a nutrition label makes it simple.

Why it fits so nicely

• Protein that keeps you full. Protein-rich foods tend to be satisfying, a theme in our guide to why some foods fill you up.
• Calcium and friends. Dairy foods bring calcium and other helpful minerals.
• Endlessly versatile. It goes sweet or savory and takes almost no effort to prepare.

A little something to add

Cottage cheese has almost no fiber, which makes it the perfect partner for fruit, vegetables, whole grains or nuts. Together they make a more complete, more satisfying snack. Our guides to fiber and beans and lentils are full of ideas.

Yummy ways to enjoy it

• Sweet bowl. Top with berries, sliced apple, cinnamon and a few chopped nuts.
• Savory bowl. Add cherry tomatoes, cucumber, olive oil and fresh herbs.
• On toast. Spread it on whole-grain toast and add sliced fruit or vegetables.
• In baking or blending. Stir it into pancake batter, egg bakes or smoothies for an easy protein boost.

If you like to track your food, you can look up cottage cheese by brand in the free Food Lookup and compare the label with the figures above. Disclosure: Food Lookup is our own tool and uses public nutrition databases.

Sources

• U.S. Department of Agriculture, FoodData Central. Entries for cottage cheese, low-fat (1% milkfat), and Greek yogurt, plain, nonfat (figures from mirrored database entries; values differ by entry and brand, so check your product’s label).