What Happens to Your Body When You Eat Cottage Cheese Every Day

Cottage cheese is all the rage. From baked wraps to Buffalo dip, bagels and even sweet treats like ice cream and cookie dough, cottage cheese has taken social media (and our kitchens) by storm. Research shows that, on a global level, cottage cheese consumption is projected to have a compound annual growth rate of almost 6% until 2030. Whether you’ve been a loyal fan for decades or are a recent convert thanks to FoodTok, we see you.

But, does cottage cheese hold its weight nutritionally? And, should you eat it daily? We dove into the science and checked with nutrition experts to get the facts on cottage cheese so you can rest easy. Spoiler alert—you can keep it in your fridge. Cottage cheese has some pretty compelling health benefits.

Health Benefits

High in Protein 

One of cottage cheese’s most beloved nutritional attributes is its protein content. With a 1-cup serving providing nearly 24 grams of protein, there’s a reason it’s risen to fame. Studies show protein can not only help preserve lean muscle, but it can also help with weight loss and weight maintenance., Protein takes longer to digest. So if you’re enjoying cottage cheese on a salad, you’re likely to be more satiated after you eat.,

Elana Natker, M.S., RDN, shares that this vegetarian protein source is a routine part of her diet because of its low-calorie, high-protein nature. “I personally eat cottage cheese nearly every day because it’s a great source of protein. I don’t eat a lot of meat, so cottage cheese is a complete protein with not a lot of fat.” 

Supports Bone Health 

Cottage cheese provides important nutrients like calcium and phosphorus, which play a crucial role in bone health. Leslie Bonci, M.P.H., RDN, CSSD, LDN, FAND, agrees. “Its protein, calcium, phosphorus and vitamin B12 content makes cottage cheese a great food for muscles, bone health and satiety to help with between-meal hunger.”

Along with being the most abundant mineral in the body, calcium is also necessary to provide structure to your bones and teeth. Phosphorus is right there with it, offering support for healthy bones and teeth, but also playing a role in energy production and chemical processes in the body. 

A meta-analysis exploring the health benefits of cheese, including cottage cheese, observed a decreased risk of fractures in individuals who regularly included cheese as part of their diet. The results found a 14% reduction in hip fracture risk for every 30-gram increase in daily cheese consumption. The type of cheese varied from study to study, so we can’t necessarily say the results are unique to cottage cheese alone. But the mix of supportive nutrients found in dairy cheese remained similar.

May Support Blood Sugar Balance 

Protein foods take longer to digest than simple carbohydrates, so even if you’re enjoying cottage cheese as a snack on its own, you’re delivering your body some serious blood sugar benefits. Findings of a study support this, noting protein not only slows the gastric emptying rate, but also activates incretins, which are hormones released after eating that affect insulin and help regulate blood sugar levels. While the jury is still out on whether eating cottage cheese specifically can help lower one’s risk of developing type 2 diabetes, it certainly can’t hurt to add a mindful portion of this protein-packed food to a balanced diet.

May Improve Gut Health 

When you think of dairy and gut health, your mind likely gravitates toward yogurt or kefir. But cottage cheese can pack some serious gut-health benefits, too. Research shows that probiotics of the Lactobacillus family, which are found in dairy foods, are especially important for the gut microbiome. These healthy gut bugs help maintain our gut’s barrier and support our immune responses. 

But not all cottage cheese is created equal, because not all brands contain probiotics. Be sure to read the label. 

Cottage Cheese Nutrition

Cottage cheese nutrition can vary significantly depending on the brand and variety. For example, a no-added-sodium cottage cheese may provide just 15 grams of sodium per serving. But with the sodium reduction, the amounts of the other nutrients, like calcium, phosphorus and vitamin B12, may also be lower. There are also fat-free, low-fat and full-fat varieties. 

It’s important to choose the one that works best with your personal health needs. With this in mind, it’s always a good choice to choose a brand that contains no added sugars or syrups. Naturally flavoring your cottage cheese with fresh fruit, spices or herbs is the best option to limit added sugars while reaping the full nutritional benefits.  

Nutrition Based On: 2% Cottage Cheese

Serving Size: ½ cup 

• Calories: 90  
• Carbohydrates: 4.5 g
• Dietary fiber: 0 g
• Total sugar: 4.5 g 
• Added sugar: 0 g
• Protein: 12 g 
• Total fat: 2.5 g 
• Saturated fat: 1 g
• Cholesterol: 13 mg
• Sodium: 353 mg 
• Calcium: 113 mg
• Phosphorus: 163 mg
• Vitamin B12: 0.45 mcg

4 Tips for Enjoying Cottage Cheese

In a Bowl with Fruit and Veggies

Serving up a classic bowl of cottage cheese and fruit may feel like you’re back in the 1950s, but this simple combo packs convenience, nutrition and affordability. Pairing cottage cheese with other nutrient-dense foods, like produce, ups the ante on your nutrient intake for the day. Plus, when enjoyed in this fashion, Bonci shares, “Cottage cheese requires a utensil, so we can be a little more aware of what we are eating and how long it takes to eat.”

Tight on time? Put it in a Mason jar and take it with you on the go so you stay fueled and focused for whatever your day has in store. 

On Toast

Avocado toast may still be trending, and while stellar in heart-healthy fats, it lacks protein. That’s where cottage cheese comes into play. Step up your toast game with a hearty scoop of cottage cheese on top of that thick slice of whole-grain bread. Then dress it up with your favorite fixings. Everything bagel seasoning mixes perfectly into the cottage cheese and pairs perfectly with sliced avocado. 

In a Smoothie 

Step aside, protein powder, cottage cheese just so happens to be a budget-friendly, high-protein option to include in your smoothie game. Plus, thanks to its higher sodium content, it delivers this important nutrient for athletes who need to replenish their electrolytes after a tough workout (sodium isn’t always a bad thing!). 

In a Dip or Sauce

Blending cottage cheese into a creamy dip or sauce offers some serious staying power. Whether you’re adding a dry ranch mix into a creamy pureed cottage cheese bowl or coating pasta with a rich and creamy cottage cheese-based tomato sauce, the possibilities are endless when you experiment with this staple in your kitchen. Just be mindful of your saltshaker since cottage cheese already carries its weight in the sodium department.  

The Bottom Line

Cottage cheese is high in protein, in addition to being a solid source of many vitamins and minerals, like vitamin B12, phosphorus and calcium. This makes it a great choice for keeping you satiated while also supporting your bone health. Its nutrient content and versatility in recipes make cottage cheese a recommended food by registered dietitians to include in your regular diet. However, it does pack more sodium than some other protein-rich foods, making it crucial to pay attention to serving sizes and food pairings if you’re limiting your sodium intake. Whether you choose to incorporate a trendy cottage cheese cookie dough in your meal plan or opt for a more traditional cottage cheese berry bowl, the possibilities are endless.