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You are watching: How many calories in a half cup of cottage cheese


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If you’ve been too busy spooning up Greek yogurt to notification the alters in the head cheese ar of the dairy case lately, you’re more than likely not alone. American consume about six times an ext yogurt 보다 cottage cheese—13.4 pounds vs. 2.1 pounds a year—according come the department of Agriculture. And also cottage cheese has long been viewed as a bland, boring “diet food,” when yogurt is seen as a probiotic, protein-packed, powerhouse.

But nutritionally, head cheese rivals yogurt, and also both long-time producers and also newer providers are trying to readjust its image. Look much more closely at the dairy case and also you’ll watch single-serving cups, brand-new flavors, and also labels fostering live energetic cultures, protein content, and a smooth texture. Cottage cheese, some specialists say, is poised for a comeback.


“Everything comes around full circle, and also it’s time because that cottage cheese to obtain its day,” says Debbie Petitpain, M.S., R.D.N., health director in ~ the clinical University of southern Carolina and also spokesperson because that the Academy of Nutrition and Dietetics. Head cheese checks plenty of (if not all) that the boxes for nutrition, affordability, and also other good things. Those more, it"s extremely versatile.


Cottage Cheese Nutrition


Cottage cheese is a fresh cheese; it"s not aged or ripened the way hard cheeses like cheddar or Parmesan are. To make it, an mountain or acid-producing society is included to milk (usually nonfat), which starts the procedure of separating the fluid whey protein from the milk solids, or curds. The curds are washed, climate cream and salt are added.


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The curds room what offer cottage cheese that is lumpy appearance. (Although ricotta cheese look at similar, it’s make from the whey it is left throughout cheese making.) part cottage cheese come with large curds, some with small; the product"s label will let you understand which one that contains. Nutrition-wise, there typically isn"t a difference, so pick the one you favor best. Part brands are likewise smooth or whipped, i beg your pardon translates into no lumps.

The resulting cheese is a high-volume, low-calorie food that’s additionally high in protein. A half-cup serving of full-fat (called 4% milk fat) plain cottage cheese has about 100 calories, 12 grams of protein, and also 4.5 grams that fat (1.8 grams of saturated fat). The very same amount that plain totality milk yogurt has actually 165 calories, 15 grams the protein, and 8.5 grams of fat (4 grams of saturation fat).

Like yogurt, flavored cottage cheese deserve to contain added sugars and also is greater in calorie than level varieties. Inspect the label: included sugars deserve to be as small as 5 grams (about a teaspoon) come as much as 14 grams (3.5 teaspoons) every serving.

The protein in head cheese is mainly casein protein, which is digested an ext slowly 보다 whey protein and can assist promote satiety. Follow to a tiny study published in the newspaper Appetite, cottage cheese may be just as satisfying together eggs, which part nutritionists recommend together a much more filling different to carb-heavy breakfasts prefer cereal and also bagels. In the study, both morning meals suppressed hunger hormones and feelings that hunger equally, the researcher found.

Cottage cheese likewise packs a quarter of your daily need because that phosphorous, which her body supplies to procedure energy, and practically 60 percent of her body’s require for vitamin B12, a nutrient that helps keep nerves and blood cell healthy.

But yogurt has actually a slight edge in terms of calcium and also sodium. Friend get around 10 percent that your everyday calcium requirement in a half-cup the full-fat cottage cheese, compared with 17 percent in whole-milk Greek yogurt. And also salt is included to maintain cottage cheese because it"s high in moisture, states Tonya Schoenfuss, Ph.D., an combine professor of dairy products products technology at the university of Minnesota. Cottage cheese brands tend to have 300 to 400 mg of sodium per half-cup, despite some have more. The daily sodium reference is less than 2,300 mg.

Some carriers boast the their head cheese has “live and energetic cultures.” That deserve to be a benefit, because probiotic bacteria are great for your digestive tract. But check the labels: While these bacteria are vital to turn milk into yogurt, you don’t require them to make cottage cheese, so not all brands have actually them. By picking a cottage cheese v live cultures, you acquire the very same gut health and wellness benefits together yogurt.


As with yogurt, girlfriend can uncover low-fat and also nonfat version of head cheese. Lower-fat ranges save you a few calories, which might be advantageous if you looking to lose weight, says Petitpain. The difference between nonfat and full-fat head cheese is around 30 calories every half-cup; the low-fat or 2 percent options have about 20 under calories.

The savings in fat are an in similar way small, with low-fat (2 percent) cottage cheese giving 2.6 grams (1.4 grams of saturated) per half-cup. And although keeping overall saturated fat intake low is helpful for health, some research argues that full-fat dairy assets might no raise the risk of love disease, possibly because of the nutrients or the form of saturated fat they contain.

The fence to lower-fat products? They’re likely to have added thickeners favor carrageenan and also guar gum, Schoenfuss says. Part full-fat cottage cheese contains these additives together well, however, so check out all brand to be sure of what you getting.


What gives cottage cheese that reputation as a humble food likewise helps to do it a nutritious one. “A single ingredient food doesn’t have actually much possibility to reinvent chin to become sexy,” says Petitpain. “But the health benefit comes in the simplicity itself.” the unglamorous image probably help to keep the price down. When prices differ widely depending on the product, many store brand won’t run you much more than 50 cent per serving.

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It may have a mild flavor, however there’s too many you deserve to do v cottage cheese to do it a little more interesting. Add it to smoothies; whisk it right into scrambled eggs as you cook them because that a rise of protein and a fluffy texture; do it the base of a savory bowl of chopped veggies and also seasonings or chopped walnuts, olives, and black pepper; or mix it through tomato sauce because that a snack that’s reminiscent of her favorite Italian lull food. Or walk retro v a bowl of cottage cheese and fruit. As far as healthy and balanced eating is concerned, that never ever went the end of style.