Cottage cheese is a trendy high-protein pick nowadays, thanks to its neutral flavor—perfect for both sweet and savory recipes—and impressive nutrition profile.
In cottage cheese, you’ll find calcium and phosphorus, which are essential for bone health, B vitamins to support energy metabolism and red blood cell function, and minerals like potassium, magnesium, and zinc that contribute to electrolyte balance and immune support.
Additionally, many cottage cheese brands also include probiotics, which support your gut microbiome.
However, not all cottage cheese varieties are the same. Here are nine ways to pick the healthiest option at the grocery store.
Cottage cheese often conteins more protein than a serving of Greek Yogurt. Ideally, it should contain at least 13 to 15 grams of protein per half-cup serving.
For a cheese that’s mild in flavor, cottage cheese can be surprisingly high in sodium, according to Cindy Chou, RDN, registered dietitian, and chef. Certain brands have nearly 400 milligrams per serving. This is primarily a concern for those with high blood pressure or other cardiovascular concerns.
Excessive sodium consumption over long periods of time can lead to hypertension and increase your risk of heart disease. If you fall into this category, look for either low-sodium varieties or options with 300 milligrams or less per serving.
Some cottage cheeses can be full of hard-to-recognize ingredients like preservatives, gums, and stabilizers. There are very few studies that understand the long-term effects of these ingredients.
Cottage cheese can be a fantastic source of probiotics—if you choose the right variety.
Brands that contain gut-healthy probiotics, like Good Culture, typically advertise them on their packaging.
While it won’t impact its nutritional content, cottage cheese’s texture matters when it comes to the overall eating experience.
Certain brands may also have a dryer texture versus a silky, creamier one. If dry cottage cheese isn’t your thing, look for the word “creamy” on the packaging—or choose a higher-fat variety.
You’ll find a range of fat content options when it comes to cottage cheese, ranging from full-fat to low-fat to fat-free.
However, higher-fat varieties also have more saturated fat. While this nutrient is controversial, some studies have found it to be correlated with increased heart disease risk when consumed in high amounts.
Flavored or sweetened cottage cheeses can be loaded with added sugar, which promotes inflammation in the body and taxes your immune system.
Cottage cheese is typically not lactose-free—something important for individuals with lactose intolerance to consider. Thankfully, there are lactose-free cottage cheese varieties available.
You can knock out several of these must-have cottage cheese qualities simply by picking a high-quality brand.
Registered dietitians love options like Good Culture, Nancy’s, Kalona SuperNatural Organic, Organic Valley, and Breakstone’s.
Cottage cheese is chock-full of protein, calcium, phosphorus, B vitamins, (sometimes) probiotics, and a range of other minerals. It can be good for your muscles, bones, metabolism, gut, and immune health.
However, not all cottage cheeses are created equal. Ideal options are low in mystery ingredients, sodium, saturated fat, and added sugar, and rich in protein and probiotics. Thankfully, many brands currently on the market meet these nutritional standards.
