Cottage cheese has many health benefits. Should you eat it every day?

Pineapple on pizza. French fries dipped in a milkshake. Ketchup and eggs. 

Like these somewhat controversial food pairings, when someone thinks of cottage cheese, there are generally two reactions: yum! or nope.

Your personal preference aside, cottage cheese is a nutritious snack that many of us enjoy. For those not deterred by the mere thought of cottage cheese, we dove deeper into the health benefits of this dairy favorite by speaking to nutrition experts Kimberly Snodgrass, RDN, a spokesperson for the Academy of Nutrition and Dietetics, and Caryn Huneke, MS, RD, CDN, CDCES, a registered dietitian with the Center for Weight Management at Northwell Health. 

Is cottage cheese good for you?

Yes! Snodgrass says that cottage cheese is a great option because it’s low in calories and high in protein and B vitamins. She adds, “It is important to note that the nutrients in cottage cheese may help support weight loss, muscle growth and bone health.”

Huneke also sang its praises, “Cottage cheese is a fantastic affordable and versatile way to boost your protein intake. It can be eaten alone or with fruit, used to increase protein in recipes like pancakes and it can be doctored up to satisfy a sweet or savory craving.” Think of using it with tomatoes and basil for a twist on a caprese salad or mixed with some powdered sugar, almond extract and mini chocolate chips for a high-protein cannoli dip dessert.

She further explains that cottage cheese may be the best late-night snack. “... to achieve cottage cheese’s signature texture, liquid whey is strained out leaving the solid curds. These curds are packed with casein − a slow-digesting milk protein – that makes cottage cheese an ideal nighttime snack, giving your body a steady flow of protein over several hours overnight to aid in muscle repair and recovery.”

What is the health benefit of cottage cheese?

Besides the reasons outlined above, cottage cheese may help with gut health. Since it is often fermented, (a process that helps remove the cheese curds from the liquid) cottage cheese may contain “good” bacteria called probiotics. Snodgrass says probiotics are “crucial” to good digestion. Huneke says you can tell whether or not the cottage cheese is fermented or not by looking at the label – keep an eye out for the words “contains live and active cultures.” The ingredient list should include the specific strains of bacteria. 

Is yogurt good for you?It's nutrient-rich and high in protein.

Is cottage cheese or yogurt better for you?

Both cottage cheese and yogurt are excellent options for a healthy and nutritious snack. Snodgrass finds it hard to choose, but she thinks there may be a slight winner. “Cottage cheese does however have a modest advantage in terms of a little less sugar than yogurt. In turn, you will find that yogurt has more protein per cup than cottage cheese,” she explains. 

But, really, the difference between the two is minimal. Huneke gives an analysis, “Nutritionally speaking, plain Greek yogurt is the closest comparison (to cottage cheese) – they’re both lower in calories (the 0-2% fat versions), high in protein, a good source of calcium, contain no added sugars, and have lower levels of lactose (so they’re among the more easily-tolerated forms of dairy)."

If you’re reading this article in the morning – reach for some cottage cheese! An afternoon snack? Cottage cheese! Late night craving? Go for that cottage cheese!

What is the healthiest cheese?Here are some low-sodium, low-calorie and low-fat options.