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Cottage Cheese

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Cottage Cheese Nutritional Information (per 100g)

Water: 79.8 g
Calories: 98 kcal
Protein: 11.1 g
Carbohydrate: 3.4 g
Sugars: 2.7 g
Fat: 4.3 g
Saturated fat: 1.7 g
Monounsaturated fat: 0.8 g
Polyunsaturated fat: 0.1 g
Cholesterol: 17 mg
Vitamin B2: 0.2 mg
Vitamin B3: 0.1 mg
Vitamin B9: 12 μg
Vitamin B12: 0.4 μg
Vitamin A: 37 μg
Vitamin E: 0.1 mg
Vitamin D: 0.1 μg
Calcium: 83 mg
Iron: 0.1 mg
Magnesium: 8 mg
Phosphorus: 159 mg
Potassium: 104 mg
Sodium: 364 mg
Zinc: 0.4 mg

Cottage cheese may not be something that many people include in their diets unless they are particularly health conscious, perhaps because it has an unusual texture and appearance. But research shows that it would make a brilliant addition to anybody’s diet because of its excellent health benefits.

Weight management. Cottage cheese contains a significant amount of casein, which is a protein found in many varieties of milk and cheese. Research has shown that casein doesn’t fare as well as whey protein when measuring short-term satiety, but a study by Pal et al (2014) found that casein was superior when measuring energy intake and body weight over a 12 week period, suggesting it can significantly reduce hunger and food consumption.

Muscle Development. Protein is the main building block of muscles, and research by Kerksick et al (2006) has shown that when casein and whey are combined into a dairy protein (which is 80% casein) it leads to a significant increase in lean body mass. Casein has been shown in two studies (1, 2) to inhibit protein breakdown, which may be one reason for its success in creating muscular structures.

Reduced Risk of Breast Cancer. Breast cancer affects both women and men, but thankfully is one form of cancer which is relatively easy to treat if caught early. Better yet, however, would be to be able to prevent it entirely, and cottage cheese may help with that.

A cohort study by McCullough et al (2005) found that consuming two or more dairy products per day was significantly associated with a reduced risk of breast cancer, and that low-fat products such as cottage cheese were even more strongly associated with a decreased risk.