Cottage cheese is a nutrient-packed dairy product loved by fitness enthusiasts for its high protein content and versatility. With its mild flavor and creamy texture, it makes an excellent post-workout snack or a satisfying meal addition. But beyond its protein power, cottage cheese offers a range of surprising health benefits.
Nutritional Profile of Cottage Cheese
A one-cup serving of creamed cottage cheese provides:
206 calories
9g fat
23.3g protein (47% DV)
7.1g carbs
5.6g sugar
Essential minerals like calcium (13% DV), potassium, magnesium, and zinc
For a lower-fat option, low-fat cottage cheese (3% milk fat) contains:
189 calories
5g fat
24.2g protein (48% DV)
Slightly higher calcium and potassium levels
This flexibility makes it easy to fit into different dietary needs.
1. Supports Muscle Growth & Recovery
Cottage cheese is rich in casein protein, a slow-digesting protein that provides a steady release of amino acids—key for muscle repair and growth. These amino acids also help regulate appetite, energy, and even sleep quality.
2. Strengthens Bones
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