When you’re thinking about healthy food options, cheese might not be the first thing that comes to mind, thanks to its fat and sodium content. But this dairy product can also be a surprisingly rich source of nutrition.
So, which cheese is the healthiest? We asked five registered dietitians to find out.
As it turns out, all five dietitians agreed: Cottage cheese is the healthiest option.
Cottage cheese stands out from other cheeses because of how it’s made: Instead of being pressed into a solid block, it’s formed from large, loose milk curds, which allows some liquid (whey) to remain. It also sets itself apart with its impressive nutrition profile and health perks.
It Packs More Protein
Cottage cheese is a protein powerhouse. Just half a cup—the typical serving size—contains 11 grams of protein, which is about a quarter of the recommended daily intake for a 150-pound adult with minimal physical activity. That’s significantly more than what’s found in the typical serving sizes of other cheeses like provolone, cheddar, and mozzarella.
“Just a half cup serving of cottage cheese has the same amount of protein as two eggs, making it a filling, high-protein option that keeps you feeling full long after a meal,” Brittany Brown, RD, a dietitian and founder of Feeding Babies Nourishing Souls in Nova Scotia, Canada, told Health.
It’s Loaded With Probiotics
Many cheeses, including Swiss, Gouda, provolone, Gruyere, and some cheddar varieties, contain probiotics, which are live microorganisms that may support gut health.
However, cultured cottage cheese—labeled with “live and active cultures”—typically contains higher amounts of probiotics that survive the pasteurization process, Maura Fowler, MPH, RDN, LDN, a registered dietitian and founder of Healthy You by Maura, told Health.
What’s more, cottage cheese is often eaten in larger portions than other cheeses—meaning you’ll get an even bigger dose of beneficial gut bacteria.
It Can Be Low in Calories, Sodium, and Fat
Cottage cheese is a good option for heart health and weight management. For one, low-fat cottage cheese contains only 82 calories per serving—fewer than other popular cheeses, including cheddar, mozzarella, brie, and feta.
“Cottage cheese packs a lot of nutrition into a low-calorie package,” Kaitlin Hippley, RDN, LD, CDCES, a registered dietitian and a certified diabetes care and education specialist in Cleveland, told Health.
While regular cottage cheese doesn’t necessarily contain less fat and sodium than many other types of cheese, it is one of the few cheeses widely available in lower-sodium and lower-fat varieties.
“There are some cheeses you can find that are made to be lower in fat,” Fowler said, “but it’s much easier to find cottage cheese using skim, 1% or 2% milk, cutting the fat down by nearly 90% depending on the cheese you are comparing it to.”
It’s Chock Full of Vitamins of Minerals
It’s worth noting that cottage cheese doesn’t skimp on vitamins and minerals, either. Like some other cheeses, it’s a good source of several important nutrients. Just half a cup of low-fat cottage cheese contains:
- Phosphorus: 148 mg (21% of the Daily Value, or DV)
- Vitamin B12: 0.42 µg (18% DV)
- Selenium: 14.6 µg (27% DV)
- Calcium: 103 mg (10% DV)
- Riboflavin: 0.23 mg (19% DV)
“Cottage cheese is versatile enough to add to recipes or enjoy as a standalone meal,” Bonnie Newlin, MPA, MS, RD, CDN, CLT, the Lipedema RD and founder of Crave Nourishment, told Health.
Here are the dietitians’ collective suggestions for making the most of this cheese:
- Pair it with fruit
- Layer it into lasagna
- Serve it with tomatoes and basil
- Blend it into eggs or baked goods
- Top it on toast
- Add it to a bowl of ground turkey, rice, and vegetables
- Incorporate it into dips, homemade spreads, and dressings
One idea? Salsa, suggested Rachel Gargano, MS, RD, CSSD, CBS, chief registered dietitian at Live it Up. Once blended, she likes to scoop it up with bell peppers, she told Health.
When it comes to the healthiest cheese, dietitians agree that cottage cheese is the winner. It’s loaded with vitamins and minerals, packed with protein and probiotics, and widely available in low-sodium and low-fat options. Pair it with fruit or blend it into smoothies for an easy health boost.
