Some people love it, while others just get annoyed at the sight of it. But what is certain is that cottage cheese is a product that is often found in both savoy and sweet recipes.
Curd is made when milk is combined with live cultures that convert milk sugars into lactic acid. Acid separates milk into solids, fat and proteins (curd) and whey (liquid). After some of the liquid is drained, the curd is cut and mixed with the remaining whey and additional cream and salt. The final product is creamy and thick, soft cheese, salty and full of nutrients.
Cottage cheese comes in many versions, such as whole, made from 4% (whole) milk, low-fat, made from 2% milk, and fat-free, made from skim milk. The size of the curd varies depending on the cut of the cheese (large or small).
Nutrition facts for cottage cheese
Half a cup of low-fat (2%) cottage cheese contains:
- 90 calories
- 12 grams of protein
- 2.5 grams of fat
- 5 grams of carbohydrates
- 125 milligrams of calcium (10% of the daily value (DV))
- 0.5 mg vitamin B12 (21% DV)
Low-fat or fat-free cottage cheese has more protein and less fat than whole milk, but other nutritional facts are similar.
Health benefits of eating curd
Cottage cheese is a nutritious, filling food that supports bone health and even gut health.
Dairy foods are naturally high in protein, and research shows that eating them can increase satiety and reduce the risk of overeating at subsequent meals. These factors play an important role in maintaining a healthy weight.
Like most dairy products, cottage cheese is an excellent source of calcium, which is important for bones. Fermented dairy products such as yogurt and cottage cheese have been linked to a lower risk of hip fracture.
Finally, the active cultures used to make the curd promote the growth of beneficial probiotics. A study in mice found that those fed cottage cheese had a thriving microbiome of healthy gut bacteria. Other data suggest a link between the consumption of fermented milk products and a reduced risk of cardiovascular disease, type 2 diabetes and death.
Are there any downsides to eating cottage cheese?
Although healthy, it contains saturated fat and sodium, two substances linked to health problems. Too much saturated fat in the diet can raise LDL (bad) cholesterol levels and lead to chronic disease. The American Heart Association recommends limiting saturated fat to 5% of calories (or about 13 grams) per day. Almost ½ cup of low-fat cottage cheese has only 1.5 grams of saturated fat, so it’s best to eat it in moderation.
Not all cottage cheese contains the same amount of sodium, it depends on the brand. Those with high blood pressure or kidney problems should watch their sodium intake and limit portion sizes of cottage cheese or choose low-salt varieties.
And a surprise for those who are lactose intolerant!
Many people with lactose intolerance can actually tolerate some dairy products, including cottage cheese. Recent laboratory tests have revealed that cottage cheese contains less lactose than yogurt and milk. Lactose intolerance is a very individual thing, it varies from person to person, so it’s hard to say what will and won’t affect a person. But if you’re missing out on dairy, maybe you can use cottage cheese.