Cottage cheese is all the rage, but is it healthy?
Different foods go through the cycle of being trendy online. Right now, it is cottage cheese for extra protein. From adding toppings, scrambling it with your eggs and even ice cream, the options are endless.
Pamela Voelkers, an integrative health coach and dietitian at Aurora Health Care, says, “Cottage cheese provides about 14 grams of protein per half cup, and is relatively low calorie. It can be a great source of protein in your diet. Additionally, it provides B vitamins, calcium, phosphorus and selenium.”
Protein in each meal helps control hunger cravings, steadies blood sugars and minimizes mood fluctuations.
To calculate how much protein you need in your diet, take 0.8 x body weight in kilograms. On average women need 50 grams of protein per day or 15-20 grams per meal. Men need approximately 60 grams of protein per day or 20-25 grams per meal.
Can you have too much protein?
“I would consider limiting cottage cheese intake to 1 cup per day to allow for nutrient variety,” Voelkers advises. Before purchasing, she says to compare food labels as some cottage cheese can be higher in sodium than others, and the low-fat varieties may sneak in sugar.
As the trend builds, more people are trying to cook with cottage cheese to increase their protein intake throughout the day. There are some pros and cons to weigh when cooking with cottage cheese.
“Cottage cheese would be great added into a smoothie, in muffins for added moisture and is a great substitute for ricotta in lasagna. But I wouldn’t try to use it as a cheese sauce as cottage cheese will not melt fully,” says Pamela.
As far as the trending cottage cheese ice cream, she says she hasn’t tried it but will! Although milk is still a good source of protein when making ice cream.
Are you trying to watch your weight? Take a free online quiz to learn more about your healthy weight range.
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About the Author
Blair Crane, health enews contributor, is a public affairs coordinator for Advocate Health Care and Aurora Health Care. She earned her Bachelor’s degree in communication from the University of Missouri - Columbia and has more than six years of communication and marketing experience. Outside of work you can find her trying new restaurants and hanging out with her two cats.
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I tried making cottage cheese ice cream with strawberries. It was way too salty. Disgusting and wasted great strawberries and my cottage cheese! LOL
It’s good as a salad dressing too. My nutritionist’s recommendation was to avoid the brands (and any products) that contain carrageenan, though. Most brands do, but there are a few that don’t and the sodium content is also lower.
I’ve been eating cottage cheese, yogurt, one banana, one egg, and drink 1/2 cup milk for breakfast for the past 55 years during the 5-day work week. My wife of 49 years thinks my breakfast is boring. On week ends, I splurge and make bacon, eggs, and pancakes for her and me. I’m currently 72 and participate in 8 hours per week of heavy high impact / high aerobic exercise classes at the YMCA.
Back in style. Cottage cheese was a staple on “dietetic plates” that one could order at any deli or diner back in the 50’s and 60’s (per my grandmother.)
I never liked cottage cheese and at 73, I’m not starting now.
I LOVE mixing cottage cheese into my scrambled eggs, along with green onions and bell pepper. Yum!
Sodium levels can be high in cottage cheese. Just something to consider for those who need to watch sodium intake. (most are about 300-400mg in 1/2 cup).
Having high blood pressure I limit my salt/sodium intake and I haven’t found any cottage cheese brands that are low sodium. Do you have any suggestions?