Cottage Cheese is a versatile dairy product that has gained popularity due to its creamy texture and numerous health benefits. In this post, we will delve into the nutrition facts for Cottage Cheese, exploring its suitability for lactose intolerant people, safety during pregnancy, and its macronutrient levels.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
Nutrition Facts Summary for Cottage Cheese
Without a doubt, Cottage Cheese is a very versatile type of cheese. Whether you’re serving it fresh or cooking a delicious dish, it is a very popular cheese around the world. Here are some of its key nutrition facts:
Lactose Intolerance
For those with lactose intolerance, finding dairy products that are easy to digest can be a challenge. However, Cottage Cheese can be a suitable option. Due to its manufacturing process, this fresh cheese contains lower lactose levels compared to whey cheeses like Ricotta.
To make Cottage Cheese, you must separate the curds from the whey and the bulk of the lactose content in milk is found in the whey. Nevertheless, individuals with lactose intolerance should exercise caution and assess their tolerance levels before consuming Cottage Cheese.
Find out everything you’ve ever wanted to know about lactose free cheeses by clicking here.
Fat Content
While Cottage Cheese is known for its creamy texture, it is relatively low in fat. A 100g serving of this cheese typically contains around 10 grams of fat, making it a great choice for individuals aiming to manage their calorie intake.
Moreover, the fat present in Cottage Cheese is primarily unsaturated, which can help promote heart health when consumed as part of a balanced diet. Additionally, the presence of conjugated linoleic acid (CLA) in cottage cheese has been associated with potential benefits, such as reducing body fat and improving metabolic health.
However, it is not a great option for people following a ketogenic diet. You can learn more about the keto diet and which cheeses are most keto-friendly by clicking here.
Protein Content
Compared to other fresh cheeses, Cottage Cheese contains a decent amount of protein (about 10 g per 100 g). However, protein levels tend to be much higher in most other types of cheese.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering protein levels in cheese.
Safety in Pregnancy
During pregnancy, maintaining a healthy diet is crucial for both the mother and the developing baby. Cottage Cheese can be a safe and nutritious option for pregnant women. It is an excellent source of protein, calcium, and vitamins like riboflavin (B2) and vitamin B12. These nutrients are vital for the growth and development of the foetus and can also support the mother’s overall health.
However, most health authorities around the world advise against consuming raw milk Cottage Cheese during pregnancy.
You can read more about which cheeses you can eat when you’re pregnant by clicking here. As always, if unsure, you should consult your doctor.
Salt Content
One aspect to consider when incorporating Cottage Cheese into your diet is its sodium content. While this fresh cheese is a nutritious choice, it can contain varying amounts of sodium, depending on the brand and preparation method.
Excessive sodium intake can contribute to high blood pressure and other health issues. Therefore, it is important to opt for low-sodium varieties or to moderate portion sizes if you are watching your sodium intake.
Conclusion
Cottage Cheese offers a wealth of nutritional benefits that make it a valuable addition to a healthy diet. With its low lactose content, it can be suitable for individuals with lactose intolerance.
Moreover, its low-fat and moderate-protein profile make it an excellent choice for weight management, muscle growth and repair. Pregnant women can also enjoy pasteurised versions of Cottage Cheese as a nutrient-rich option.
However, it’s important to be mindful of sodium levels, particularly for those with specific dietary concerns. So, next time you’re looking for a delicious and nutritious option, consider adding Cottage Cheese to your menu and experience its numerous health benefits.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
