Dietitians Share How to Choose the Healthiest Cottage Cheese

Cottage cheese is a trendy high-protein choice today, thanks to its neutral flavor, perfect for both sweet and savory recipes, and its impressive nutritional profile. In cottage cheese you’ll find calcium, phosphorus, B vitamins, magnesium, zinc and more, and many brands also include probiotics. However, not all varieties of cottage cheese are the same. Here are nine ways to choose the healthiest option at the grocery store.

Cottage cheese often contains more protein than a serving of Greek yogurt. Ideally, it should contain at least 13 to 15 grams of protein per half-cup serving.

“Protein is essential for recovery from exercise, maintaining muscle mass throughout life, and improving satiety during meals and snacks, making meals more nourishing and satisfying,” says Yasi Ansari, MS, RDN, CSSD, a registered dietitian based in California. Health.

For a mild-tasting cheese, cottage cheese can be surprisingly high in sodium, said Cindy Chou, RDN, registered dietitian, chef and founder of The Sound of Cooking. Some brands contain nearly 400 milligrams per serving, or about 17 percent of the recommended daily limit.

Eating too much sodium over time can lead to high blood pressure and increase your risk of heart disease. That being said, Ansari noted that it’s important to consider your individual sodium intake.

“If you’re at risk of losing more sodium (due to heavy sweating during strenuous exercise, for example), cottage cheese can really help meet your needs,” she said. “It’s also important to consider your total daily sodium intake. If cottage cheese is your only high-sodium food, it is unlikely to have significant health consequences.”

Your best bet is to look for either low-sodium varieties of cottage cheese or options that contain 300 milligrams or less per serving.

Some cottage cheeses may contain hard-to-recognize ingredients like preservatives, gums and stabilizers. There are very few studies that include the long-term effects of these ingredients.

“Choose products with minimal ingredients, ideally just milk, cream, salt and cultures,” says Jeanne Hendricks, RDN, certified sports dietitian and owner of Jeanne Hendricks Nutrition.

Cottage cheese can be a fantastic source of probiotics, if you choose the right variety. “All cottage cheeses are fermented, but not all brands contain live, active cultures,” Hendricks said. “Look for labels that say “live cultures.” »

Brands that contain probiotics that are good for gut health, like Good Culture, typically advertise them on their packaging.

Even though it doesn’t impact the nutritional content, the texture of the cottage cheese still matters. “Some people prefer small curds for a softer feel, others like large curds for a heartier bite,” Hendricks said.

Some brands may also have a drier texture rather than a silky, creamier texture. If dry cottage cheese isn’t your thing, look for the word “creamy” on the package or choose a fattier variety.

You’ll find a variety of fat content options when it comes to cottage cheese, ranging from full-fat to low-fat to fat-free. “Whole milk cottage cheese tends to be creamier, while low-fat versions may have a slightly tangier taste, although this can vary from brand to brand,” Chou said.

However, high-fat varieties also contain more saturated fat. Although this nutrient is controversial, some studies have shown that it is correlated with an increased risk of heart disease when consumed in large quantities.

Flavored or sweetened cottage cheeses can be loaded with added sugar, which promotes inflammation in the body and puts a strain on your immune system. “Consider simple varieties of cottage cheese and add your own fruit, honey or jam,” Ansari said.

Cottage cheese generally contains lactose, an important element to consider for those with lactose intolerance. Choose a lactose-free cottage cheese if necessary.

You can eliminate many of these must-have qualities of cottage cheese simply by choosing a high-quality brand. Registered dietitians love options like Good Culture, Nancy’s, Kalona SuperNatural Organic, Organic Valley, and Breakstone’s.