4 surprising effects of cottage cheese

Cottage cheese – either you love it or you hate it. For some people, cottage cheese is a nostalgic snack which 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 separating milk solids from liquid whey. Rather than straining all of the whey as you would with most cheeses, some of this liquid leftovers in cottage cheese, creating its creamy consistency.

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


One of the most notable benefits of consuming cottage cheese is the large protein boost you will get. For example, there are approximately 24 grams of protein in a single cup of standard 2% cottage cheesewhich is comparable to a plain 2% Fage-type Greek yogurt.

Not only do you enjoy a protein boost, but you can do it with peace of mind that you’re consuming a low amount of sugar (about 9 grams, mostly lactose) and no added sugar. This gives you the freedom to add your own sweetness, either with fruit or a drizzle of honey.

High protein breakfast bento box with hard boiled eggs fruits nuts cucumber cottage cheese

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

To research also suggests that regularly consuming higher amounts of added sugar may contribute to weight gain and increased caloric intake. Replacing super sweet desserts with cottage cheese topped with fruit or honey is a great way to satisfy a craving and cut some calories from added sugar.

RELATED: Our guide to the best healthy cheeses.

Cottage cheese breakfast bowl with blueberries, raspberries and walnuts

Cottage cheese is also an excellent source of calcium. A cup of 2% cottage cheese contains 227 milligrams of calcium which is about 18% of your recommended daily value. It’s comparable to a cup of fat-free Greek yogurt, so if you’re tired of eating yogurt and need a change, cottage cheese is a great choice.

Calcium is great for your bone healthhormonal health and may even help prevent or manage various diseases. So grab a cup of cottage cheese and enjoy its many benefits!

cottage cheese in a glass bowl

Another amazing benefit of eating cottage cheese is that you get a nutritious and filling snack with very few calories from fat. Many people may get tired of munching on cottage cheese because its name contains cheese, but the fat content of cottage cheese is different from most other types.

For comparison, let’s look at cheddar cheese. Cheddar provides a good protein boost (24.5 grams per cup), but you’re also consuming 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 does contain more calories than nutrients like protein or carbs – with 9 calories per gram compared to just 4 – making cottage cheese a lower calorie snack than other full-fat dairy products.

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