Cottage cheese is making a comeback
Some just devour it, peppered straight from the bath. Others smear it on toast like burrata; mix it with sweet ingredients to make it healthier versions ice cream or cookie dough; or use it as a dip (combined with mustard) for raw vegetables, fruits, sausages and more.
In July, Google searches for ‘cottage cheese’ rose to the highest level since 2004.
“It’s definitely very trendy right now,” says Leah Goebel, a registered dietitian at Northwestern Medicine, adding that cottage cheese is high in nutrients.
“I think it makes sense for it to have a moment,” she said.
Is cottage cheese actually good for you?
Compared to other dairy products, cottage cheese is relatively low in calories. A half-cup serving of full-fat cottage cheese contains about 100 calories, while a serving of ricotta cheese contains about 190 calories and a three-quarter cup serving of full-fat Greek yogurt contains about 160 calories.
And it comes with a range of nutritional benefits, said Julia Zumpano, a registered dietitian at the Cleveland Clinic. One serving provides about 30 percent of the recommended daily intake of selenium, an essential trace mineral crucial for DNA synthesis and warding off cell damage. Cottage cheese also contains riboflavin, she said, a vitamin that helps our cells grow and produce energy, and phosphorus, which maintains our teeth and bones. It is also rich in calcium, said Ms. Goebel, which many Americans don’t get enough of it through their diets.
And, like TikTok proponents have noted, it is rich in protein. A half-cup serving has about 12 grams, about the same amount found in three eggs, 1.5 ounces of chicken breast or half a cup of full-fat Greek yogurt. That means cottage cheese could help people feel fuller longer, for example between meals, Ms Goebel said.
But cottage cheese can also be high in sodium, says Eric Rimm, a professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health. “It’s kind of like bread — it’s one of those hidden things, like, ‘Wow, I never realized this has so much sodium.'” People with high blood pressure, in particular, may want to limit how much cottage cheese they consume, he said.
And if you’re sensitive to lactose, Ms. Zumpano said, too much cottage cheese (or other types of dairy) can cause stomach upset and bloating.
How to choose a healthy cottage cheese
Most supermarkets carry several varieties of cottage cheese, including cheeses with different fat and flavor profiles, said Dr. Rimm. He suggested opting for those with no added sugars and low fat percentages. Diets high in saturated fats can raise your blood levels of “bad” LDL cholesterol, which can increase your risk of heart disease and stroke.
Some cottage cheeses also contain other added ingredients, such as artificial sweeteners or emulsifiers, that can give the cheese curds “more of a bulking effect,” said Dr. Rimm. Nutritionists recommend prioritizing whole, unprocessed foods whenever possible.
Dr. Rimm suggested scanning the ingredients list and choosing a cottage cheese that has no more than three or four ingredients in total. They should also be ingredient names that you recognize. “That’s really all you need to make it,” he said.