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
Packed with calcium and phosphorus, cottage cheese helps maintain bone density and may reduce the risk of osteoporosis. “Bone health becomes increasingly important with age,” says dietitian Julia Zumpano, “and cottage cheese is an easy way to support it.”

3. Aids Weight Management
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