An In-Depth Look at Cottage Cheese Calories, Nutrition Facts and Health Benefits

An In-Depth Look at Cottage Cheese Calories and Nutrition

Cottage cheese is a type of fresh cheese curd product with a mild flavor and soft texture. It is a go-to food for many dieters and health-conscious eaters thanks to its high protein and low calorie content. But exactly how many calories are in cottage cheese? And what other nutrition can you get from this diet staple? Let's take an in-depth look at cottage cheese calories, macros, and other nutritional information.

Calories in Cottage Cheese

There are approximately 110 calories in 1/2 cup (113g) of low fat (1% milkfat) cottage cheese. Full fat cottage cheese with 4% milkfat contains 163 calories per 1/2 cup serving. Here's a nutritional comparison of low-fat vs full fat cottage cheese (per 1/2 cup):

• Low fat: 110 calories, 5g fat, 13g protein
• Full fat: 163 calories, 9g fat, 14g protein

As you can see, the full fat version contains significantly more calories and fat, while providing only slightly more protein. For calorie-counters and those limiting fat intake, low fat cottage cheese is the better option.

Cottage Cheese Nutrition Facts

Here is the full nutrition profile of 1/2 cup (113g) of 1% milkfat cottage cheese:

• Calories: 110
• Fat: 5g
• Saturated fat: 3g
• Trans fat: 0g
• Cholesterol: 15mg
• Sodium: 400mg
• Carbohydrates: 3g
• Fiber: 0g
• Sugars: 3g
• Protein: 13g
• Calcium: 138mg
• Potassium: 176mg

As you can see, cottage cheese is an excellent source of protein. With 13 grams per half cup serving, it provides over 25% of the recommended daily value. It also contains calcium and potassium, two important minerals for bone health.

Cottage Cheese Calories in 1 Tbsp

Knowing the calories in just 1 tablespoon (15g) of cottage cheese can be helpful for recipes or tracking small servings. Here is the nutrition info for 1 tbsp of low fat cottage cheese:

• Calories: 16
• Fat: 0.5g
• Carbs: 0g
• Protein: 2g

One tablespoon contains minimal calories, fat, and carbs, while still providing 2 grams of satisfying protein.

Comparing Cottage Cheese Calories to Other Cheeses

How does cottage cheese stack up calorie-wise to other popular types of cheese? Here is a calorie comparison of 1 ounce (28g) servings:

• Cheddar cheese: 114 calories
• Mozzarella cheese: 85 calories
• Swiss cheese: 111 calories
• Cottage cheese: 28 calories

Cottage cheese clocks in at just 28 calories per ounce, compared to 85-114 calories for the other cheeses listed. It provides a protein-packed, low calorie alternative to traditional cheeses.

Tips for Adding Cottage Cheese to Your Diet

Here are some healthy and delicious ways to enjoy cottage cheese as part of a nutritious diet:

• Top salads with crumbled cottage cheese instead of croutons or shredded cheese
• Blend cottage cheese with fruit and spinach for a protein-rich smoothie
• Mix cottage cheese into oatmeal or overnight oats
• Use cottage cheese as a spread or dip with fresh veggies or whole grain crackers
• Make cottage cheese pancakes or waffles by adding it to the batter
• Stuff an omelet with cottage cheese for extra protein

The Many Health Benefits of Cottage Cheese

In addition to being low calorie and packed with protein, cottage cheese offers several other important health benefits. Here is a closer look at some of the top ways this food can boost your health.

High in Protein

Cottage cheese is an excellent source of protein, containing approximately 13 grams per 1/2 cup serving. Consuming adequate protein is crucial for building and repairing muscle tissue, supporting bone health, keeping you feeling full between meals, and maintaining energy levels.

Rich in Calcium

Cottage cheese is high in calcium, with 138mg per half cup serving. Calcium plays several critical roles in the body, including building and maintaining strong bones and teeth. Getting enough calcium can reduce the risk of fractures and osteoporosis.

Contains Live Cultures

Many types of cottage cheese are live-cultured products, meaning they contain probiotics. Probiotics are beneficial bacteria that support gut and immune health. Eating live cultured cottage cheese can boost digestive function and defense against pathogens and infections.

May Help Manage Weight

With its stellar nutrition profile of high protein, low calories, and low fat, cottage cheese can be an excellent food for weight control. The protein promotes fullness and preserves lean muscle mass, while the low calorie density helps reduce overall calorie intake.

Low in Lactose

Since cottage cheese is a fermented product, most of its naturally occurring lactose is broken down during processing. This makes it easier to digest for those with lactose intolerance compared to other dairy products like milk.

Potential Drawbacks of Cottage Cheese

While cottage cheese makes a healthy addition to most diets, there are some potential downsides to consider as well.

High in Sodium

Cottage cheese naturally contains minimal sodium, however many commercial varieties have extra salt added during processing. Excess sodium intake is linked to high blood pressure, heart disease, and stroke. Opt for low-sodium or no-salt-added cottage cheese when possible.

Contains Cholesterol

All dairy products contain cholesterol, and cottage cheese is no exception. One half cup provides 15mg of cholesterol, or 5% of the daily value. For healthy individuals this is not a major concern, but those with high cholesterol should enjoy cottage cheese in moderation.

Allergies/Intolerances

Cottage cheese is made from cow's milk. Those with dairy allergies or sensitivities need to avoid it entirely. People with lactose intolerance may be able to tolerate small amounts thanks to the low lactose content.

Homemade Low Fat Cottage Cheese Recipe

Making cottage cheese at home is simple, affordable, and allows you to control the ingredients. This easy recipe produces creamy homemade cottage cheese with just 35 calories and 1 gram of fat per serving:

Ingredients

• 2 gallons skim milk
• 1/4 cup fresh lemon juice (about 2 lemons)
• 1/2 tsp salt, or to taste

Instructions

1. Pour the milk into a large pot and place over medium heat. Heat to 180F, stirring occasionally to prevent scorching.
2. Once the milk reaches temperature, remove from heat. Stir in the lemon juice and allow to sit undisturbed for 10 minutes.
3. Curds will form in the milk mixture. Pour into a colander lined with cheesecloth.
4. Allow the whey to drain for 20-30 minutes.
5. Transfer the curds to a food processor and pulse 5-10 times to break them down to desired texture.
6. Add salt and pulse 2-3 more times to incorporate.
7. Transfer the cottage cheese to an airtight container and refrigerate up to one week.

This easy homemade cottage cheese recipe takes just over an hour for fresh, tasty results. Adjust salt to taste for your own custom cottage cheese creation.

Frequently Asked Questions

Is cottage cheese good for weight loss?

Yes, cottage cheese is an excellent food for weight loss. It is high in protein which helps build lean muscle and reduces appetite. And it's low in calories, with just 110 calories in a half cup of the low fat varieties.

Is cottage cheese better than Greek yogurt?

Both cottage cheese and Greek yogurt make great high protein, low calorie dairy options. Greek yogurt tends to be slightly higher in calories and carbs than cottage cheese. But it contains probiotics, whereas only some cottage cheese varieties are probiotic-rich. Choose based on your personal nutrition needs and taste preferences.

Is cottage cheese Keto friendly?

Plain cottage cheese can fit well into a Keto diet plan. With just 3 grams of carbs and no sugar per serving, it won't disrupt ketosis. Be sure to stick with plain, full fat cottage cheese rather than low fat or flavored varieties to align with Keto macros.

Can I substitute cottage cheese for ricotta?

In some recipes, cottage cheese makes an acceptable substitute for ricotta cheese. The textures are quite different, with cottage cheese being grainier and ricotta smoother. But in baked dishes like lasagna, a 1:1 substitution can work in a pinch.

How long does cottage cheese last?

Properly stored, cottage cheese will usually stay good for 1-2 weeks past the printed expiration date. Keep it refrigerated at all times. Once opened, it will maintain best quality for about 5-7 days in the fridge before beginning to deteriorate in texture and flavor.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.