Cottage Cheese — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Cottage cheese nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 98 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 3 g | 1.09% |
| Fiber | 0 g | - |
| Sugars | 3 g | 6% |
| Glycemic Index | 30 | - |
| Protein | 11 g | 22% |
| Sodium | 364 mg | 15.83% |
| Total Fat | 4 | 5.13% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
11 g
🧀 Good Protein Content
30
🟢 Low Glycemic Index
Cottage cheese facts & tips
Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Rich in calcium, which is important for strong bones and teeth.
- Low in fat (if using low-fat or fat-free varieties), making it a healthy option for weight management.
- Contains probiotics (if made from cultured milk), which support gut health.
Health risks
- High sodium content in many commercial cottage cheese products, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
- Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products.
- High fat content particularly in full-fat cottage cheese, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- Risk of contamination with harmful bacteria if cottage cheese is not properly stored or handled, leading to potential foodborne illness.
How to choose cottage cheese
Cottage cheese should appear creamy and be evenly distributed within the container, without excessive liquid pooling. The curds should be small to medium in size and maintain their shape when scooped.
Avoid cottage cheese that has large pools of whey or a discolored appearance. Containers that are puffed up or have leaks should also be avoided, as they may indicate the product is spoiled.
How to store cottage cheese
Cottage cheese should be stored in the refrigerator, preferably in its original container. Refrigeration maintains its texture and flavor for up to a week.
Exposure to air can cause cottage cheese to spoil quickly. Avoid using dirty utensils to scoop it out, as this can introduce bacteria. Proper sealing ensures it stays fresh and safe to eat.
✅ Extra Tip
How long does it last?
Cottage cheese can last for 1-2 weeks in the refrigerator once opened. Always check the expiration date on the packaging for the best quality. For longer storage, cottage cheese can be frozen for up to 2-3 months. Thaw it in the refrigerator for the best texture.
What to do with leftovers?
Leftover cottage cheese can be used in a variety of sweet and savory dishes. Add it to smoothies, oatmeal, or yogurt for a protein boost, or mix it into pasta dishes with spinach, tomatoes, and herbs for added creaminess. Cottage cheese is also great when used as a filling for lasagna, stuffed peppers, or cannelloni.
Use cottage cheese in a cottage cheese dip with herbs, garlic, and lemon, perfect for serving with vegetables or crackers. If you have a lot of cottage cheese, consider making a batch of cottage cheese pancakes by mixing the cheese into a pancake batter with eggs and flour. Cottage cheese can also be blended into a smoothie bowl with fruits and granola, or used as a topping for baked potatoes with chives and bacon bits. For a quick snack, enjoy cottage cheese with fresh fruit, honey, or a sprinkle of cinnamon, or mix it into a salad with greens and a tangy vinaigrette.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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