Why Cottage Cheese is the Ultimate Low-Calorie Snack

Cottage cheese is a popular dairy product that has been enjoyed for centuries. It is known for its low-fat and low-calorie content, making it a favorite among fitness enthusiasts and weight loss enthusiasts alike. However, there’s more to cottage cheese than just its nutritional benefits. In this post, we’ll explore some interesting facts about cottage cheese, its health benefits, and how it can be used in various dishes.


Cottage cheese is a type of cheese that is made from the curds of cow’s milk. It is a popular ingredient in many dishes and is known for its low-calorie content, making it a great option for those who are watching their weight.

One of the main reasons why cottage cheese is low in calories is because it is made from skim or low-fat milk, which has had most of the fat removed. This means that a serving of cottage cheese is typically low in fat and calories, but still high in protein, making it a filling and satisfying food choice.

In fact, one cup (226 grams) of low-fat cottage cheese contains only 163 calories, but packs in 28 grams of protein! This high protein content can help to keep you feeling full for longer periods of time, which can support weight loss efforts by reducing the urge to snack between meals.

Additionally, cottage cheese is also a good source of calcium, which is essential for maintaining strong bones and teeth. Calcium can also play a role in weight management by promoting the breakdown of fat cells and preventing the formation of new ones.

Overall, cottage cheese is a delicious and nutritious food choice that can support your weight loss goals. So next time you’re looking for a tasty and low-calorie snack or ingredient, consider adding cottage cheese to your menu!

Nutrition facts about low-calorie cottage cheese

Nutrition Facts for 1 cup (226 grams) of Low-Fat Cottage Cheese:

  • Calories: 163
  • Total Fat: 2.3g
  • Saturated Fat: 1.4g
  • Cholesterol: 12mg
  • Sodium: 918mg
  • Total Carbohydrates: 6.2g
  • Dietary Fiber: 0g
  • Sugars: 6.2g
  • Protein: 28g

Vitamins and Minerals:

  • Calcium: 138mg (14% of the Daily Value)
  • Iron: 0.2mg (1% of the Daily Value)
  • Magnesium: 25mg (6% of the Daily Value)
  • Phosphorus: 291mg (29% of the Daily Value)
  • Potassium: 342mg (10% of the Daily Value)
  • Zinc: 1.1mg (7% of the Daily Value)
  • Vitamin A: 123IU (2% of the Daily Value)
  • Vitamin B12: 1.2mcg (20% of the Daily Value)
  • Vitamin D: 10IU (2% of the Daily Value)


  • Skim milk or low-fat milk
  • Starter culture (bacteria that ferment the milk)
  • Salt (in some varieties)

It’s worth noting that the nutrition facts for cottage cheese may vary slightly depending on the brand and type you choose. For example, full-fat cottage cheese will have more calories and fat than low-fat or fat-free varieties. Always check the nutrition label to ensure you’re making the best choice for your dietary needs and preferences.

Different types

There are several different types of cottage cheese available on the market, each with its own unique characteristics. Here are the most common types of cottage cheese and how they compare:

  • Low-fat Cottage Cheese: This type of cottage cheese is made from skim or low-fat milk and is typically lower in calories and fat than other types of cottage cheese. It is a great option for those who are looking to manage their weight or reduce their overall fat intake.
  • Fat-Free Cottage Cheese: As the name suggests, fat-free cottage cheese is made from skim milk and contains zero fat. This makes it an excellent choice for those who are looking to minimize their calorie intake and reduce their overall fat consumption.
  • Creamed Cottage Cheese: Creamed cottage cheese is made by adding cream to the curds, which gives it a richer, creamier texture than other types of cottage cheese. It is higher in fat and calories than low-fat or fat-free cottage cheese.
  • Dry Cottage Cheese: Also known as farmer’s cheese, dry cottage cheese is made by pressing the curds to remove most of the moisture. It has a crumbly texture and is often used in recipes as a substitute for ricotta or feta cheese.
  • Large Curd Cottage Cheese: Large curd cottage cheese has larger curds than other types of cottage cheese, giving it a chunkier texture. It is a popular choice for salads, dips, and casseroles.

Here’s a summary of the nutritional differences between the different types of cottage cheese:

Type of Cottage Cheese Calories (per 1 cup) Fat (grams) Protein (grams) Carbohydrates (grams)
Low-fat 163 2.3 28 6.2
Fat-free 123 0 28 6.1
Creamed 206 9.3 25 6.2
Dry/Farmer’s 206 4.8 28 4.3
Large curd 217 9.7 23 7.1

As you can see, low-fat and fat-free cottage cheese are the lowest in calories and fat, while creamed cottage cheese is higher in both. Dry cottage cheese is higher in calories than low-fat and fat-free varieties, but is lower in carbohydrates. Large curd cottage cheese has the highest calorie and fat content of all the types, but is still a good source of protein.


Cottage cheese can be mixed with a variety of ingredients to create delicious and nutritious meals and snacks. Here are some mixers to try:

  • Fresh fruits – strawberries, blueberries, peaches, and other fresh fruits are excellent mix-ins for cottage cheese. Not only do they add flavor and nutrition, but they also help to sweeten the cheese without adding extra sugar. This is one of the least calorie options.
  • Nuts – chopped nuts like almonds, pecans, and walnuts can add a crunchy texture to cottage cheese, as well as healthy fats and protein. However, it is important to keep portion sizes in mind as nuts can be high in calories.
  • Vegetables – chopped vegetables like cucumbers, tomatoes, and peppers can add a savory flavor to cottage cheese. This is a low calorie option, as most vegetables are low in calories.
  • Herbs and spices – herbs and spices like dill, basil, and black pepper can add a lot of flavor to cottage cheese without adding any extra calories.
  • Honey or maple syrup – for a touch of sweetness, try mixing cottage cheese with a drizzle of honey or maple syrup. Keep in mind that these are still high in sugar and should be used in moderation.

When choosing mixers for cottage cheese, it is important to consider the calorie content and nutritional value of the ingredients. Opt for fresh fruits and vegetables, and use nuts and sweeteners in moderation to keep the calorie count in check.

Low calorie salad with cottage cheese

Here’s a step-by-step recipe for a low-calorie salad with cottage cheese:


  • 2 cups mixed salad greens
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, sliced
  • 1/4 cup red onion, sliced
  • 1/2 cup low-fat cottage cheese
  • 1 tbsp balsamic vinegar
  • 1 tbsp olive oil
  • Salt and pepper to taste


  1. Start by washing the salad greens and patting them dry with a paper towel. Place them in a large salad bowl.
  2. Add the cherry tomatoes, sliced cucumber, and red onion to the salad bowl.
  3. In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper to make the dressing.
  4. Add the dressing to the salad bowl and toss the ingredients together until they are evenly coated.
  5. Spoon the low-fat cottage cheese over the top of the salad.
  6. Serve immediately and enjoy!

This salad is a great low-calorie option that is packed with nutrition from the vegetables and protein from the cottage cheese. It’s also a versatile recipe, so feel free to swap out the veggies or add in additional ingredients like sliced avocado or roasted chicken for extra flavor and nutrition.

Interesting facts

Here are some interesting facts about cottage cheese:

  • It gets its name from the fact that it was traditionally made in small cottages on dairy farms.
  • Cottage cheese is made by curdling milk with an acidic substance like vinegar or lemon juice.
  • It is a low-fat and low-calorie source of protein, making it a popular choice among fitness enthusiasts and those looking to lose weight.
  • Cottage cheese is also high in calcium, which is important for bone health.
  • It can be used in a variety of sweet and savory dishes, including salads, dips, and even pancakes.
  • In some cultures, cottage cheese is mixed with spices and served as a side dish or snack.
  • Cottage cheese can also be used as a substitute for ricotta cheese in many recipes.
  • The texture of cottage cheese can vary depending on the type and brand, with some varieties having larger curds than others.
  • Cottage cheese has a relatively long shelf life compared to other dairy products and can be kept in the fridge for up to two weeks.


What is cottage cheese?

Cottage cheese is a fresh cheese made from curdled milk.

Is cottage cheese healthy?

Yes, cottage cheese is a healthy option. It is low in calories and fat and high in protein and calcium.

How is cottage cheese made?

Cottage cheese is made by curdling milk with an acidic substance like vinegar or lemon juice, then separating the curds from the whey.

Can lactose intolerant individuals eat cottage cheese?

Some lactose intolerant individuals may be able to tolerate small amounts of cottage cheese. However, it is best to consult with a healthcare provider before consuming any dairy products.

How long can cottage cheese be stored in the fridge?

Cottage cheese can be stored in the fridge for up to two weeks.

Can cottage cheese be frozen?

While cottage cheese can be frozen, it may change in texture once thawed. It is best to use frozen cottage cheese in cooked dishes rather than eating it plain.

Can cottage cheese be used in cooking and baking?

Yes, cottage cheese can be used in a variety of sweet and savory dishes, including dips, pancakes, and casseroles.

Is there a difference between small and large curd cottage cheese?

Yes, small curd cottage cheese has smaller curds than large curd cottage cheese, which has larger curds. The texture of the cheese can differ based on the size of the curds.

Is cottage cheese suitable for vegetarians?

Yes, cottage cheese is suitable for vegetarians as it is made from milk and does not contain animal rennet.

Can cottage cheese help with weight loss?

Cottage cheese is a low-calorie and high-protein food that can be a good addition to a weight loss diet. However, it is important to consume it in moderation as part of a balanced diet.


Cottage cheese is a nutritious and delicious dairy product that can be used in a variety of dishes. Whether you’re looking to lose weight or just add more protein to your diet, cottage cheese is an excellent choice. With its low-fat and low-calorie content, it’s a snack you can feel good about. So why not give it a try?

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