6 Reasons to Add Cottage Cheese to Your Diet | July 2, 2025

Cottage cheese is a nutrient-packed dairy product loved by fitness enthusiasts for its high protein content and versatility. With its mild flavor and creamy texture, it makes an excellent post-workout snack or a satisfying meal addition. But beyond its protein power, cottage cheese offers a range of surprising health benefits.

Nutritional Profile of Cottage Cheese

A one-cup serving of creamed cottage cheese provides:

206 calories

9g fat

23.3g protein (47% DV)

7.1g carbs

5.6g sugar

Essential minerals like calcium (13% DV), potassium, magnesium, and zinc

For a lower-fat option, low-fat cottage cheese (3% milk fat) contains:

189 calories

5g fat

24.2g protein (48% DV)

Slightly higher calcium and potassium levels

This flexibility makes it easy to fit into different dietary needs.

1. Supports Muscle Growth & Recovery

Cottage cheese is rich in casein protein, a slow-digesting protein that provides a steady release of amino acids—key for muscle repair and growth. These amino acids also help regulate appetite, energy, and even sleep quality.

2. Strengthens Bones

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