Once a mere relic of bygone health food trends, cottage cheese has made a triumphant return to the culinary scene.
Rich in satisfying protein, it can be adorned with your choice of sweet or savory toppings. This versatile ingredient can also substitute for higher-calorie cheeses and spreads. Alternatively, you can integrate it into scrambled eggs to elevate your protein intake even further.
Cottage cheese is undeniably a nutritious food. But does that imply it’s beneficial to include cottage cheese in your daily diet?
Is it Healthy to Eat Cottage Cheese Every Day?
The benefits of consuming cottage cheese are comparable to those of high-protein yogurts, according to Natalie Rizzo, a registered dietitian and TODAY nutrition editor.
“It’s high in protein, calcium, and contains probiotics,” she notes. However, not all cottage cheeses are created equal when it comes to health benefits.
Similar to yogurt, different types of cottage cheese vary in protein content. Additionally, flavored options often contain added sugar, which should be consumed in moderation—ideally under 6 grams per serving, Rizzo advises, as reported on TODAY.com.
A key distinction between cottage cheese and healthier yogurts, like Greek yogurt and skyr, is the sodium content in cottage cheese.
“This is the area you should monitor,” she advises.
For most individuals, consuming cottage cheese daily is generally fine. “However, if you have high blood pressure, you need to be cautious about sodium intake,” Rizzo explains. “In that case, cottage cheese might not be the best option for you.”
This doesn’t mean you must completely eliminate cottage cheese from your diet; rather, it suggests you should be more conscious of your overall consumption and dietary choices.
If You Want to Eat Cottage Cheese Daily…
For most people, cottage cheese is a healthy food choice that can be enjoyed daily. Yet, there are important factors to consider.
Monitor Sodium Levels
Unlike Greek yogurt, cottage cheese contains sodium.
While this isn’t an issue for everyone, those dealing with high blood pressure or other heart-related conditions may need to limit their cottage cheese intake, Rizzo warns. You should also consider what else you pair with cottage cheese, such as crackers, which might also add to your sodium consumption.
Alternatively, seek out brands that offer low-sodium cottage cheese, although they may be less readily available.
When compared to other salty foods prevalent in the average American diet, especially highly processed items, cottage cheese is considered a “lesser evil,” Rizzo states. Still, it remains an important consideration for some individuals.
Limit Added Sugars
Most of the cottage cheese available in stores is plain, which is the healthiest choice, Rizzo suggests.
This allows for flexibility in recipes or the addition of your preferred sweet or savory toppings, such as fresh fruit, nuts, seeds, or roasted vegetables topped with a soft-boiled egg.
Rizzo enjoys creating a cottage cheese bowl with Mediterranean elements, incorporating slices of cucumber and tomato. She also whips up a cottage cheese dip by blending it with herbs and lemon juice in a food processor.
Whenever possible, avoid flavored varieties of cottage cheese, which often have added sugars. While flavored cottage cheese typically contains less sugar than flavored Greek yogurt, it’s still advisable to limit daily sugar intake, as emphasized in previous reports by TODAY.com.
Choose the Right Fat Content for Your Needs
Cottage cheese is available in multiple fat levels, including nonfat, low-fat, and full-fat (generally 4% or higher).
Higher fat options offer a creamier texture and richer flavor but also come with increased calories and saturated fat. For those who regularly consume cottage cheese, low-fat options strike a good balance, according to Rizzo. However, if you need to monitor your saturated fat intake and plan to eat cottage cheese daily, consider choosing the nonfat version instead.
