Cottage cheese: A superfood source of protein and other nutrients

By lauraharris // 2025-04-11

Copy

Cottage cheese is packed with high-quality casein protein (28 g per cup), calcium, B vitamins, phosphorus and selenium, which is great for supporting muscle repair, bone health and metabolism.
Dating back to early European and Middle Eastern cultures, cottage cheese became popular in the U.S. during wartime because of its affordability and nutritional value. Today, it is favored by athletes and health-conscious eaters.
Some varieties contain probiotics for digestion, and the cheese's low carbohydrate content makes it ideal for keto and low-carb diets.
Commercial brands may contain added sodium or traces of hormones/pesticides. Opting for organic cottage cheese can help reduce your exposure to these harmful chemicals.
Enjoy cottage cheese by adding it to breakfast bowls, smoothies, savory dishes (lasagna, dips) or desserts (cheesecake, protein muffins) for a nutritious boost.

Cottage cheese has long been a staple in health-conscious diets, prized for its high protein content, rich nutrient profile and versatility in the kitchen. But beyond its modern reputation as a fitness food, this humble dairy product has a fascinating history and a wealth of health benefits.

Ancient origins and modern popularity

Cottage cheese is a fresh, unaged cheese made from the curds of cow's milk (though it can also be produced from goat or sheep's milk). Unlike other cheeses, it retains much of its whey content, which gives it a moist, lumpy texture. The name cottage cheese likely comes from the fact that it was traditionally made in simple cottages by farmers using leftover milk. (Related: Study shows antioxidants in cheese can protect blood vessels from salt damage.) The origins of cottage cheese can be traced back thousands of years, with evidence suggesting that early European and Middle Eastern cultures made a similar cheese. The Romans had a version called caseus acidus (sour cheese), while Eastern European countries developed their own variations, such as tvorog (farmer's cheese) in Russia. Cottage cheese gained popularity in the 19th and 20th centuries as a low-cost, high-protein food. It became a dietary staple in the U.S. during World War I and II due to its affordability and nutritional benefits. Today, it remains a favorite among athletes, dieters and health enthusiasts.

Nutritional value

Cottage cheese is packed with essential nutrients, making it a standout in the dairy aisle. Here's a breakdown of its key benefits:

High-quality protein

One of the richest sources of casein protein, cottage cheese provides a slow-digesting protein that supports muscle repair and satiety. A single cup (226 grams, g) of low-fat cottage cheese contains about 28 g of protein, comparable to chicken breast.

Essential vitamins and minerals

Cottage cheese is an excellent source of calcium, which is crucial for maintaining strong bones and supporting proper muscle function. Additionally, cottage cheese contains various B vitamins, including B12, riboflavin and folate, which play key roles in energy metabolism and brain function. Another important mineral found in cottage cheese is phosphorus, which works alongside calcium to strengthen bones and teeth. Cottage cheese also supplies selenium, a powerful antioxidant that helps boost immunity and protects cells from damage. Lastly, cottage cheese contains zinc, a mineral vital for immune function, wound healing, and overall cellular health.

Probiotics for gut health

Some cottage cheese varieties contain live cultures (like Lactobacillus), which promote a healthy gut microbiome and digestion.

Low in carbs

With only six to eight grams of carbs per cup, cottage cheese is an excellent choice for low-carb and ketogenic diets. Its high protein and fat content (depending on the variety) helps keep hunger at bay.

Considerations when buying cottage cheese

Cottage cheese is generally regarded as a highly nutritious food, but there are a few factors to consider. One potential downside is its sodium content, as some commercial brands contain added salt, making it advisable for those monitoring their blood pressure to choose low-sodium products. Additionally, while cottage cheese is lower in lactose than milk, individuals with lactose sensitivity may still experience digestive discomfort. Non-organic dairy products may also contain traces of synthetic hormones or antibiotics, which could be a concern for some consumers. Opting for organic varieties may help mitigate this issue. Organic cottage cheese is a preferable choice for several reasons. First, it comes from cows that are not treated with rBGH (recombinant bovine growth hormone), a synthetic hormone often used in conventional dairy farming. Additionally, choosing organic cottage cheese helps reduce your exposure to harmful pesticides, such as glyphosate, which can be found in conventional animal feed. Organic farming standards also prohibit the use of certain antibiotics, further lowering the risk of contamination. When it comes to heavy metals and contaminants, dairy products like cottage cheese may occasionally contain trace amounts of cadmium and lead due to environmental pollution. However, these levels are typically low and tightly regulated. Opting for organic cottage cheese from trusted brands can help minimize any potential risks, ensuring a safer and healthier product.

How to use cottage cheese in cooking

Cottage cheese is incredibly versatile; here are some delicious ways to enjoy it:

Breakfast and smoothies

Cottage cheese bowl – Top with berries, nuts and honey.
Protein pancakes – Blend into batter for extra fluffiness.
Smoothie booster – Adds creaminess and protein without overpowering flavor.

Savory dishes

Lasagna or stuffed shells – A lighter alternative to ricotta.
Salad topping – Adds creaminess to grain bowls.
Dip or spread – Mix with herbs for a high-protein veggie dip.

Baking and desserts

Cheesecake – Blended cottage cheese creates a lighter texture.
Protein muffins – Adds moisture, protein and other nutrients to your muffins.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern. Visit NaturalNews.com, an excellent resource for related articles about health and nutrition. This platform allows you to explore the world of superfoods and uncover their many health benefits. You can also try Brighteon.ai, an AI model created by Mike Adams, also known as the Health Ranger. This model is available as a free download to be run locally and is designed to help share and decentralize knowledge. By doing so, it aims to bypass censorship and empower people with knowledge. For a platform that champions uncensored video content and free speech, particularly for discussions on nutrition, natural medicine, ingredients and related topics, check out Brighteon.com, a website that offers a space for open dialogue and exploration of these subjects without restrictions. Lastly, you can try Brighteon.IO and Brighteon.social, two free speech-focused social media platforms where users can openly discuss topics such as health, nutrition, ingredient safety, toxicity and related subjects without fear of censorship. These platforms aim to provide a space for unrestricted dialogue on critical issues. Watch this video to learn how to make a homemade cottage cheese. This video is from the All About Herbs channel on Brighteon.com.

NATURAL NEWS