Nutrition in Cottage Cheese: What Makes It Healthy?

In this article, we will bring you an in-depth analysis of the health benefits and nutrition in cottage cheese and interesting recipes to prepare them.

Cottage cheese is a type of fresh cheese that does not undergo a ripening or aging process. It has a soft and creamy texture and is white in color. As it’s not ripened, it has a milder taste than other types of cheese.

The nutrition in cottage cheese makes it one of the best foods to include in your diet. Cottage cheese can be made from all types of cow milk, including nonfat, reduced-fat, or regular milk. It’s also available in creamed, lactose-free, reduced sodium, or sodium-free varieties.

Nutrition in Cottage Cheese

You can make your own cottage cheese at home (Image via Unsplash/Lena Kudryavtseva)

The nutritional profile of cottage cheese varies depending on the type of milk used and the amount of salt added during the process. According to the U.S. Department of Agriculture, one cup (approximately 226 grams) of low-fat (1% fat) cottage cheese provides:

Calories: 163 kcalProtein: 28 gramsCarbs: 6.2 gramsFat: 2.3 gramsPhosphorus: 24% of the Reference Daily Intake (RDI)Sodium: 30% of the RDISelenium: 37% of the RDIVitamin B12: 59% of the RDIRiboflavin: 29% of the RDICalcium: 11% of the RDIFolate: 7% of the RDI

It can be observed that the nutrition in cottage cheese includes a very low amount of carbs, which makes them ideal for ketogenic diet.

However, the carb content includes lactose, which might cause discomfort in lactose-intolerant individuals. Cottage cheese also contains vitamin B6, choline, zinc, and copper. The nutrition in cottage cheese can be attributed to the naturally occurring nutrients present in milk.

Learn about the six categories of nutrients and their importance.

How is Cottage Cheese Made?

Although readymade cottage cheese is available at grocery stores, you can also prepare your homemade one to get all the nutrition in cottage cheese without much hassle.

Try out this easy recipe:


1 gallon whole milk (not UHT)3/4 cup white vinegar1 teaspoon salt3 tbsp heavy cream, optional


Pour milk into a large, heavy-bottomed vessel. Heat slowly to 190 degrees F….

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