Cottage cheese for weight loss: The protein powerhouse you need

When it comes to weight loss, dairy products can often feel like they come with a giant asterisk.

The nutritional benefits are well known, yes, but the sugar and fat content is too. That said, not all dairy foods are made equal, and if you've been spending time researching healthy recipes recently, you might've started to see chatter about the health benefits of cottage cheese.

Not only is cottage cheese being touted as an asset for building muscle and controlling blood sugar, but also as an effective source of protein and a helping hand for weight loss.

Here, we'll take a look at what cottage cheese is, whether or not it actually belongs in the category of high-protein foods alongside Greek yoghurt and peanut butter, and how it can help you on your weight loss or weight management journey.

Is cottage cheese healthy?

A member of the fresh cheese family, cottage cheese is a versatile cheese with a mild flavour made from pasteurised low-fat or full-fat milk curds (sometimes called milk solids).

With a high water content and a significant amount of protein, cottage cheese is not just low in fat, but offers numerous nutritional benefits to help you achieve a balanced diet and a healthy lifestyle [1].

Cottage cheese protein is predominantly casein, which is a form of protein that takes your body longer to both absorb and digest. That said, the nature of the fermentation process used to make cottage cheese encourages the progressive breakdown of casein to peptides and free amino acids.

In other words, the proteins are already being broken down before you've eaten them, which makes it gentle on your stomach and easier to digest, even if it still acts as a long-term protein consumption [1].

On top of that, being low in carbohydrates and having no added sugar, low-fat cottage cheese can help you manage blood sugar levels. This, combined with the high amount of protein in it, may also help prevent spikes in blood sugar, helping your energy levels to stay balanced throughout the day [4].

Cottage cheese is also a source of many other essential nutrients, including calcium to support bone mineral density, which may be particularly beneficial for postmenopausal women [1], phosphorus, potassium and vitamin B12 [4], making it a great addition to a healthy diet.

That said, cottage cheese might not be appropriate for everyone. The nature of how its made means that it has a higher lactose content than many other cheeses, and if you're sensitive to lactose, you'd be better off getting your dairy intake another way.

On top of that, some studies have also found that it may have a high sodium level. As a result, salt intake should be monitored, and the nutritional information checked before you buy.

Is cottage cheese a good protein source?

In short, yes! Cottage cheese is a high-protein, versatile cheese and, like full-fat Greek yoghurt, chickpeas, quinoa and nut butter, is nutritious, low in saturated fat and may just be an effective way to help you lose weight.

How much protein is in a 1/2 cup of cottage cheese?

There are around 11 grams of protein in a half cup of cottage cheese. At just 84 calories, this makes cottage cheese a delicious low-fat addition to a high-protein diet [2].

Protein in ricotta vs cottage cheese

Ricotta and cottage cheese can sometimes be viewed as substitutes for one another, as they’re both soft cheeses made from cow’s milk, however, they have very different production processes.

Ricotta is made using the leftover whey from the milk-making process, while cottage cheese is produced using the large curds from milk. This results in a different taste, texture and nutritional value.

At 11 grams of protein per half cup, cottage cheese is more protein-rich than ricotta, which has around 8 grams. Ricotta also tends to be higher in calories and fat [3].

Do eggs or cottage cheese have more protein?

It might surprise you, but not only does cottage cheese have more protein than other types of cheese, but it also has significantly higher levels of protein than eggs.

In fact, a half cup of cottage cheese contains more protein than 2 large eggs, while also being rich in live and active cultures that give you an extra probiotic kick that may support your appetite-regulating gastrointestinal hormones too [2].  

Is cottage cheese good for weight loss?

While this is an under-researched area, some evidence has been found to suggest that cottage cheese can be good for weight loss.

Cottage cheese protein is fairly unique among cheeses and dairy proteins as it's delivered in a form that is both low in fat and cholesterol [1]. These levels are so low that even choosing full-fat cottage cheese over a low-fat cottage cheese alternative will still be a healthy option and support your weight loss journey.

In particular, cottage cheese is thought to be good for weight loss as it contains a high amount of casein, which is a type of protein that can culminate in a slower digestibility profile. In other words, if it takes longer for your stomach to absorb, it leaves you feeling fuller for longer.

Current evidence suggests that as a result, cottage cheese offers not just a tasty, high-protein, low-fat addition to any diet, but that it could support calorie-restrictive diets, and help improve body composition [1].

On top of being a high-protein cheese, it's also extremely versatile, and there are plenty of ways to consume it within a healthy diet. Add cottage cheese to your scrambled eggs or pancakes in the morning, mix it with lemon juice and pesto for dipping vegetables or spread it on toast for a high-protein snack.

Why do bodybuilders eat cottage cheese before bed?

If you’ve been hitting the gym recently or scrolling through weight loss TikTok, you might have heard stories of bodybuilders eating cottage cheese before bed as a technique to build muscle mass.

The theory here goes that the slow absorption of casein we were talking about above can lead to the sustained release of amino acids into the blood and muscles during the night, with a few people theorising that this could help prevent muscles from breaking down.

Unfortunately, there is no research yet that has shown this is the case — in fact, a recent study determined that more live studies would need to be conducted to determine if this might increase muscle mass or strength [1].

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