Cottage cheese tends to divide opinions. While some avoid it due to its taste or texture, others embrace it as a breakfast essential.

Regardless of its mixed reputation, cottage cheese is packed with nutrients. Before dismissing it entirely, it’s worthwhile to consider its health benefits.

Nutritionists Kimberly Snodgrass, representing the Academy of Nutrition and Dietetics, and Caryn Huneke, a registered dietitian at the Center for Weight Management at Northwell Health, explain its advantages.

Is cottage cheese beneficial for health?

Cottage cheese is low in calories and rich in protein and B vitamins, according to Snodgrass. “The nutrients found in cottage cheese could aid in weight loss, promote muscle growth, and enhance bone health,” she states.

“Cottage cheese is an excellent, budget-friendly, and versatile option to increase your protein intake,” notes Huneke. “It can be consumed by itself, paired with fruit, used in recipes like pancakes to boost protein content, and can be adapted to satisfy both sweet and savory cravings.”

Cottage cheese could be particularly suitable for late-night snacking due to its curds, as stated by Huneke. “These curds are rich in casein, a slow-digesting milk protein, making cottage cheese a perfect nighttime option, providing your body with a steady supply of protein over several hours, which is beneficial for muscle repair and recovery,” she explains.

What health advantages does cottage cheese offer?

Cottage cheese might promote gut health. Often fermented, the process helps in separating the cheese curds from the liquid, which may result in cottage cheese containing probiotics, or beneficial bacteria.

Snodgrass points out that probiotics are “essential” for good digestion. Additionally, Huneke suggests checking the label for signs of fermentation; look for “contains live and active cultures” and examine the ingredient list for specific strains of bacteria.

Is cottage cheese healthier than yogurt?

Both cottage cheese and yogurt make for great healthy snacks.

Snodgrass finds it challenging to choose a favorite. She notes that while cottage cheese has lower sugar content than yogurt, “yogurt contains more protein per cup than cottage cheese.”

The differences are slight, however. “Nutritionally, plain Greek yogurt is the most comparable to cottage cheese—they are both low in calories (especially the 0-2% fat varieties), high in protein, a solid source of calcium, devoid of added sugars, and generally lower in lactose, making them easier to digest,” says Huneke.