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Is Cottage Cheese Good For Weight Loss?

This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT

Eating the right things is an important part of your weight loss journey. It can get confusing. Is cottage cheese good for weight loss?

Cottage cheese is a kind of cheese made from “cheese curd”, moist pieces of curdled milk, and other ingredients that vary from brand to brand.

It is a fairly popular weight loss food, partly due to its supposed healthy properties, but how good is it compared to other weight loss foods?

It’s not possible to go over every brand of cottage cheese. In this article you will learn about regular creamed cottage cheese. Sometimes additional sugar and other sweeteners get added. You want to avoid those kinds of cottage cheeses if you’re trying to lose weight.

Micronutrients in cottage cheese

The first thing to look at is the amount of micronutrients in cottage cheese.

Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.

100 grams of cottage cheese provides you with approximately (1):

  • Phosphorus: 16% of the DV (Daily Value)
  • Sodium: 15% of the DV
  • Selenium: 14% of the DV
  • Riboflavin: 10% of the DV
  • Calcium: 8% of the DV
  • Vitamin B12: 7% of the DV
  • Vitamin B5: 6% of the DV

And some other vitamins and minerals in less significant amounts. That’s a medium to low amount of vitamins and minerals per 100 grams. It’s a nice addition to your diet but if you want to consume a lot more vitamins and minerals there are better foods.

Micronutrients in cottage cheese for weight loss

Protein in cottage cheese for weight loss

Another part of food that can help you on your weight loss journey is the amount of protein in it.

Cottage cheese contains about 11.1 grams of protein per 100 grams. To compare, there are about 25.4 grams per 100 grams in salmon (2).

Cottage cheese is a decent source of protein per 100 grams compared to most foods. However, compared to other cheeses like, for example, mozzarella cheese it is not that great. Mozzarella cheese contains around 27.5 grams of protein per 100 grams (3).

Protein is considered to be the most filling of the 3 macronutrients. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.

Eating enough protein will also help you prevent muscle loss. Since muscle helps you burn extra calories throughout the day this is a big plus for protein and cottage cheese for weight loss.

Do keep in mind that overdoing it with protein isn’t good either.

Does cottage cheese make you lose or gain weight?

You still need a final piece of the puzzle. The amount of calories in cottage cheese.

This kind of cottage cheese contains around 98 calories per 100 grams. 12.7 these calories come from the carbohydrates (3.4 g per 100 grams).

Cottage cheese is not one of the lowest carb cheeses but even so, it is still generally suited for low carb diets like the keto diet.

The amount of calories in cottage is medium to low compared to most foods. Most of these calories also come from protein and fats which are considered filling macronutrients.

If you are already consuming enough protein foods like vegetables and fruits may be even better for weight loss.

For a lot of people cottage cheese will be a good addition to their weight loss diet. This food can help you feel fuller without adding too many calories to your diet. This can prevent overconsuming calories.

Certain people still want to avoid cottage cheese because of lactose and dairy intolerance problems.

Does cottage cheese make you lose or gain weight

When should you eat cottage cheese?

Eating food raises insulin levels, even if it is a low carb food like cottage cheese. Insulin in turn can mess with the production of sleep hormones. On top of that, your body doesn’t like to digest and sleep at the same time. Sleep is important for your weight loss and health.

For that reason you want to avoid any food, including cottage cheese, right before bed. It will mess with your weight loss and health.

How much cottage cheese should you eat?

Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.

Something you need to keep in mind is that cottage cheese is a dairy product. This is a problem for some people. If you’re lactose intolerant you should probably avoid eating any cottage cheese.

Some people are allergic to dairy products in general. In that case you should also avoid cottage cheese.

If these barriers don’t apply to you, you should be able to fit in a decent amount of cottage cheese in your daily diet.

Different ways to add cottage cheese to your diet

Cottage cheese combines great with a lot of other foods and dishes. Here are some ways you can add more of this cheese to your diet:

  • On its own: As a snack
  • Instead of other cheeses: In dishes like spaghetti
  • Mixed with fruits and berries: Some popular combinations are cottage cheese with peaches, berries, bananas, melon, and more
  • Salads: Cottage cheese can add an extra dimension of taste to your salad
  • Smoothies: Cottage cheese can be a good protein addition to your favorite smoothie recipes

And more, the only limit is your imagination.

Cottage cheese vs other foods for weight loss

You now know how good cottage cheese is for weight loss but how does it compare to certain other foods? Find out how good cottage cheese is for weight loss vs other cheeses, yogurt, and sour cream.

Cottage cheese vs other cheeses

There are many different kinds of cheese but in general cottage cheese is considered to be the best cheese for weight loss.

Ricotta cheese is also one of the contenders for the best weight loss cheese. Ricotta cheese contains about 174 calories per 100 grams and 11.3 grams of protein per 100 grams (4).

If you compare that to the 98 calories and 11.1 grams of protein per 100 grams of cottage cheese you can see how cottage cheese would be better for weight loss than ricotta cheese.

Other people also compare a cheese like cream cheese to cottage cheese. There is not much of a question which one is better for weight loss. Depending on the cream cheese, this cheese contains about 342 calories and 5.9 grams of protein per 100 grams (5).

Cottage cheese vs yogurt

Depending on the brand of yogurt and whether or not it is Greek yogurt, the nutritional values differ.

That being said, there are still nutrition fact examples for plain yogurt.

Yogurt is lower in calories than cottage cheese, 61 calories vs 98 calories per 100 grams. On the other hand cottage cheese is higher in protein, 11.1 grams per 100 grams, than yogurt, 3.5 grams of protein per 100 grams (6).

It is hard to say for sure which one will be better for weight loss for your particular situation.

Cottage cheese vs sour cream

Next there is cottage cheese vs cream cheese. Sour cream is higher in calories than cottage cheese, 193 calories per 100 grams vs the 98 calories per 100 grams of cottage cheese (7).

Sour cream contains around 2.1 grams of protein per 100 grams. All in all, cottage cheese is very likely better for weight loss than sour cream.

Chart of cottage cheese vs other foods

Below you can find a chart to compare the most important nutritional values of cottage cheese vs other foods.

Values Per 100gCottage CheeseOther CheesesYogurtSour Cream
Calories98 caloriesComparison61 calories193 calories
Protein11.1 g3.5 g2.1 g

Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.