Is Cottage Cheese Good For Weight Loss? Dietitians Weigh In On The Protein-Packed Snack

Protein also promotes satiety, which is beneficial for maintaining a healthy weight. Since the protein in a serving of cottage cheese is pretty strong, incorporating more of it into your diet can help you hit your weight loss goals, says Kristen Lorenz, RD, a registered dietitian.

Sounds pretty good, right? Here’s everything you need to know about the health benefits of cottage cheese—plus, how to add more of it to your plate.

Why Cottage Cheese Is Beneficial For Your Diet

“Cottage cheese is one of the most protein-rich dairy options, with fewer calories than many other high-protein foods, and it contains slow-digesting casein protein that helps keep you fuller for longer, reducing hunger and cravings,” says Lorenz. (FYI: casein protein is typically found in milk products and contains all nine essential amino acids, which the body can’t produce on its own, and are crucial for muscle repair, hormone production, immune system regulation, and other bodily functions.)

Depending on the variety, cottage cheese is also usually low in carbohydrates and fat, which is beneficial if you’re in a calorie deficit, since high-carb, high-fat food can add more calories to your plate, making it harder to lose weight.

As for the micronutrients, cottage cheese is loaded with essential vitamins and minerals like B vitamins, selenium, zinc, and magnesium, all of which play a role in proper immune function and energy production, Lorenz says.

The exact macros vary on the brand and type you shop (for example, large or small curd, or regular or low-fat), but here’s a snapshot of the basic nutritional facts for a typical half-cup serving of low-fat cottage cheese, per Lorenz:

• Calories: 90-110
• Protein: 12-14 g
• Fat: 2-4 g
• Carbohydrates: 3-5 g
• Calcium: ~10% daily value (DV)
• Sodium: ~300-400 mg

Keep scrolling for the inside scoop on all of the health benefits of cottage cheese, according to registered dietitians.

1. It can balance blood sugar.

Plain cottage cheese (as opposed to flavored cottage cheese with fruit at the bottom) can be helpful for balancing blood-sugar levels thanks to its high-protein and calcium content, says Lorenz. “Protein and calcium help slow the absorption of carbohydrates, leading to steadier blood sugar levels and reducing the risk of insulin resistance,” she says. So, when you eat cottage cheese, it essentially helps slow the metabolism of the food to prevent glucose (blood sugar) spikes.

Regular low-fat dairy consumption has also been found to keep your blood sugar stable, and in turn, minimize the risk of type 2 diabetes, according to 2022 research in Frontiers.

2. It can improve gut health.

Some brands of cottage cheese labeled with “live and active cultures” are high in probiotics (a.k.a., good bacteria), which benefit overall gut health and keep harmful bacteria at bay, Crabtree says. And a healthy gut is responsible for supporting digestion and reducing bloating and constipation.

Foods containing probiotics, such as some brands of cottage cheese, also help promote a flourishing gut microbiome that may ease symptoms of irritable bowel syndrome and inflammatory bowel disease, per 2023 research from the National Institutes of Health. Just be sure to shop brands that explicitly state they contain probiotics, like Nancy’s Probiotics Cottage Cheese, since not all cottage cheese has the gut health superstars.

3. It can maintain bone health.

“The calcium and phosphorus in cottage cheese help maintain bone health and reduce the risk of osteoporosis, a disease that weakens your bones,” says Chelsea Stegman, RDN, CPT, a registered dietitian and certified personal trainer. More specifically, calcium is crucial for building strong bones, while phosphorus is necessary for supporting bone structure, she says.

Dairy foods are also linked to a lower risk of bone fractures as you age, since the protein helps maintain bone mineral density (the mineral content in your bones that keep them strong), per 2021 research in Nutrients.

4. It can help with weight loss.

Thanks to its overall protein content and slow-digesting casein protein, cottage cheese can support weight loss by keeping you fuller for longer with fewer calories, Lorenz says. A high-protein diet also curbs your appetite and manages hunger hormones such as ghrelin (the hormone that signals it’s time to eat), which can contribute to a lower daily caloric intake, per 2020 research in Physiology and Behavior.

Another perk: A high-protein diet boosts your metabolism. “Protein has a higher ‘thermic effect’ than the other macronutrients, meaning it takes longer and more calories to digest, so it keeps you fuller for longer,” Stegman says. In other words, eating a protein-rich diet can increase metabolism due to the energy it takes to digest, absorb, and metabolize protein-containing foods.

5. It can promote muscle development.

Protein is essential for building muscle tissue and helping you recover post-workout, per 2022 research in Sports Medicine – Open. But casein protein, in particular, is digested slowly, so it provides your cells with all nine essential amino acids over a sustained period of time, helping promote muscle recovery instead of muscle breakdown, Lorenz says. This helps preserve muscle mass, making cottage cheese great for active individuals and those looking to prevent age-related muscle loss, Lorenz says.

Muscle is the most metabolically active tissue in the body, meaning it’s responsible for maintaining a healthy and efficient metabolism, Stegman says. As a result, eating more protein can help you maintain and gain more muscle, and the more muscle you have, the more calories you burn at rest, she says.

6. It can boost heart health.

Low-fat cottage cheese offers a protein boost (without excess saturated fat), which can boost heart health when part of a balanced diet, Lorenz says. (Saturated fat is linked to high cholesterol and an increased risk of heart disease, according to the American Heart Association.) Plus, low-sodium, low-fat cottage cheese is packed with B vitamins and magnesium, two powerhouse nutrients for supporting a healthy heart rhythm and reducing the risk of cardiovascular disease.

7. It can support thyroid health.

In addition to its valuable macronutrients, Lorenz says that cottage cheese is rich in selenium, zinc, vitamin B12, and magnesium, all of which are critical for thyroid health, per 2024 research in Nutrients. The thyroid is responsible for producing and secreting hormones that regulate metabolism, brain functioning, and menstrual cycles (among many other things!). Because its functioning is influenced by diet and the micronutrients it includes, regularly eating cottage cheese can support the gland and keep it at peak functioning.

How To Add More Cottage Cheese To Your Plate

The benefits of cottage cheese are undeniable, but before you add it to every meal, registered dietitians suggest you keep the following in mind.

• Lactose: Although cottage cheese is naturally lower in lactose (milk sugar) compared to other dairy products due to the fermentation process, those with lactose intolerance should still consider a lactose-free option such as Good Culture Lactose Free Cottage Cheese to prevent digestive discomfort.


Good Culture Organic Classic Cottage Cheese



Daisy Cottage Cheese

Ready to get your fill? Here are easy, expert-approved tips for adding more cottage cheese to your plate.

• Top toast or crackers with cottage cheese, then add fruit and cinnamon, or avocado and chili flakes for a sweet or savory snack.
• Blend it into smoothies for a creamy texture and extra boost in protein.
• Use it as a dip or spread by mixing cottage cheese with herbs and spices for a high-protein alternative to cream cheese or sour cream.
• Mix it into pancake mix or scrambled eggs for a fluffy, protein-packed breakfast.
• Pair it with fresh or frozen fruit for a sweet snack or add a dollop to tomato and basil for a high-protein take on Caprese salad.

If you’ve been curious about the cottage cheese craze, give it a try. Whether you’re on a weight loss journey or not, the high-protein dairy product is versatile, delicious, and a favorite amongst registered dietitians.



Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.