During the curdling process, cottage cheese can develop beneficial bacteria that aid gut health. Some brands offer cottage cheese with probiotics, which can help balance digestive bacteria. “If you want cottage cheese that provides probiotics, check for labels that say ‘live and active cultures,’” Zumpano advises, as this can support a healthy digestive system.

5. Enhances Nervous System Function

Cottage cheese is a rich source of B vitamins, particularly vitamin B12 and riboflavin. These vitamins are essential for nervous system function, DNA synthesis, and red blood cell formation. Riboflavin also supports nerve cells by reducing inflammation and oxidative stress, promoting better overall brain health.

6. May Reduce the Risk of Cancer

Some studies suggest that higher dairy intake, particularly calcium, may correlate with a lower risk of certain cancers, including gastric, bladder, breast, and colorectal cancers. “There’s still a lot to learn about dairy and cancer prevention,” notes Zumpano, “but including dairy in a balanced diet can offer protective benefits.”

While cottage cheese is packed with essential nutrients, it’s also high in sodium. Although sodium is necessary for the body, excess intake can lead to high blood pressure. Those concerned about sodium should look for low-sodium versions to manage intake. Additionally, as a dairy product, cottage cheese isn’t suitable for people with lactose intolerance.