references
My Food Data: "Lowfat Cottage Cheese (1%)"
My Food Data: "Low-Fat Yogurt"
My Food Data: "1% Milk"
My Food Data: "Low Fat Ricotta"
My Food Data: Lean Chicken Breast (Cooked)
The American Journal of Clinical Nutrition: "Changes in intake of protein foods, carbohydrate amount and quality, and long-term weight change: results from 3 prospective cohorts"
U.S. National Library of Medicine: "Protein in diet"
Harvard T.H. Chan School of Public Health: "Protein"
National Institutes of Health: "Calcium"
U.S. National Library of Medicine: "Calcium in Diet"
Obstetrics & Gynecology Science: "A systematic review of the role of vitamin D and calcium in premenstrual syndrome"
National Institutes of Health: "Vitamin B12"
Mayo Clinic: "Vitamin B-12"
International Scholarly Research Notices: "Health Benefits of Probiotics: A Review"
Mayo Clinic Health System: "An introduction to probiotics"
British Journal of Nutrition: "Intake of fermented and non-fermented dairy products and risk of incident CHD: the Kuopio Ischaemic Heart Disease Risk Factor Study"
Harvard Health Publishing: "Dairy: Health food or health risk?"
U.S. National Library of Medicine: "Lactose Intolerance"
U.S. Department of Health and Human Services: "Eat Less Sodium: Quick Tips"
Consumer Reports: "Food and Drug Interactions You Need to Know About"
U.S. Department of Agriculture: "How long can you keep dairy products like yogurt, milk, and cheese in the refrigerator?"
Annals of Internal Medicine: "Systematic Review: Effective Management Strategies for Lactose Intolerance"
Even if you stick to just a half-cup of cottage cheese, you'll get an impressive amount of protein and other nutrients.
Image Credit: LIVESTRONG.com Creative
Image Credit: LIVESTRONG.com Creative
Based on a 1-cup serving Low-Fat Cottage Cheese Low-Fat Yogurt Low-Fat Milk Low-Fat Ricotta Cheese Calories 163 154 111 241 Total Fat 2.3 g 3.8 g 2.5 g 10 g Carbohydrates 6.1 g 17.2 g 13 g 16 g Dietary Fiber 0 g 0 g 0 g 0 g Protein 28 g 12.9 g 8 g 24 g
Source: USDA
Source: USDA
Cottage cheese is an excellent source of complete protein, meaning it provides all of the amino acids needed to make new protein in the body. Animal-based foods tend to be good sources of complete protein, while plant-based foods generally lack one or more of the nine essential amino acids the body can’t make on its own, per the Harvard T.H. Chan School of Public Health. That said, people who do not eat animal-based foods can eat a variety of plant foods with protein daily to fit in all of the necessary amino acids.
That said, people who do not eat animal-based foods can eat a variety of plant foods with protein daily to fit in all of the necessary amino acids.
Yes, as long as you’re opting for a low-fat, plain variety (with no added sugar). One cup of low-fat (1-percent milkfat) cottage cheese has 917.6 milligrams of sodium, or 38 percent of the DV — something to consider as you plan your snacks and meals throughout the day. If you’re eating cottage cheese daily or following a low-sodium diet, opt for a lower-sodium brand with under 200 milligrams per cup. “It’s also worth considering if a serving of cottage cheese is higher in sodium than another protein source you would use to replace it,” Blake says. For instance, if you’re replacing salami or seasoned chicken with cottage cheese in a salad, cottage cheese may actually be the lower-sodium protein source.
One cup of low-fat (1-percent milkfat) cottage cheese has 917.6 milligrams of sodium, or 38 percent of the DV — something to consider as you plan your snacks and meals throughout the day. If you’re eating cottage cheese daily or following a low-sodium diet, opt for a lower-sodium brand with under 200 milligrams per cup.
“It’s also worth considering if a serving of cottage cheese is higher in sodium than another protein source you would use to replace it,” Blake says. For instance, if you’re replacing salami or seasoned chicken with cottage cheese in a salad, cottage cheese may actually be the lower-sodium protein source.
Whether you add cottage cheese into your omelet or top it with toast and hard-boiled eggs, the versatile dairy will lend your meal richness and nutrients.
Image Credit: Elena_Danileiko/iStock/GettyImages
Image Credit: Elena_Danileiko/iStock/GettyImages
Lean Lasagna
Protein Veggie Omelet
Cheesy High-Protein, Twice-Baked Sweet Potato
Cottage Cheese Protein Pancakes
Cheese and Vegetable Spread on Crackers
My Food Data: "Lowfat Cottage Cheese (1%)"
My Food Data: "Low-Fat Yogurt"
My Food Data: "1% Milk"
My Food Data: "Low Fat Ricotta"
My Food Data: Lean Chicken Breast (Cooked)
The American Journal of Clinical Nutrition: "Changes in intake of protein foods, carbohydrate amount and quality, and long-term weight change: results from 3 prospective cohorts"
U.S. National Library of Medicine: "Protein in diet"
Harvard T.H. Chan School of Public Health: "Protein"
National Institutes of Health: "Calcium"
U.S. National Library of Medicine: "Calcium in Diet"
Obstetrics & Gynecology Science: "A systematic review of the role of vitamin D and calcium in premenstrual syndrome"
National Institutes of Health: "Vitamin B12"
Mayo Clinic: "Vitamin B-12"
International Scholarly Research Notices: "Health Benefits of Probiotics: A Review"
Mayo Clinic Health System: "An introduction to probiotics"
British Journal of Nutrition: "Intake of fermented and non-fermented dairy products and risk of incident CHD: the Kuopio Ischaemic Heart Disease Risk Factor Study"
Harvard Health Publishing: "Dairy: Health food or health risk?"
U.S. National Library of Medicine: "Lactose Intolerance"
U.S. Department of Health and Human Services: "Eat Less Sodium: Quick Tips"
Consumer Reports: "Food and Drug Interactions You Need to Know About"
U.S. Department of Agriculture: "How long can you keep dairy products like yogurt, milk, and cheese in the refrigerator?"
Annals of Internal Medicine: "Systematic Review: Effective Management Strategies for Lactose Intolerance"
