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Is Cottage Cheese Healthy to Eat?

author image Carolyn Robbins
Carolyn Robbins began writing in 2006. Her work appears on various websites and covers various topics including neuroscience, physiology, nutrition and fitness. Robbins graduated with a bachelor of science degree in biology and theology from Saint Vincent College.
Is Cottage Cheese Healthy to Eat?
Serve cottage cheese with fruits or vegetables. Photo Credit Марина Пестерева/iStock/Getty Images

People either love or hate the creamy, lumpy texture of cottage cheese. If you're a fan, good news: Cottage cheese is bona fide health food as long as you opt for nonfat varieties. Top cottage cheese with peaches, berries or cherry tomatoes for a fresh, simple snack packed with nutrients.


With only 104 calories per 1-cup serving, cottage cheese is a remarkable, low-calorie source of a substantial 15 grams of protein. Eat a cup for breakfast and you'll stay full until your lunch hour.

Vitamins and Minerals

Cottage cheese contains a long list of vitamins and minerals that includes phosphorous, potassium, folate, vitamin A and zinc. Perhaps the most important nutrient is calcium -- a mineral necessary for muscle function, nerve impulse transmission, cell-to-cell signaling, vascular function and hormonal secretion. Calcium also plays a critical role in bone and tooth function and structure. One cup of cottage cheese contains 125 milligrams of this important mineral.


Cottage cheese does have one unhealthy ingredient -- salt. A 1-cup serving packs a whopping 539 milligrams of sodium -- a significant percentage of the American Heart Association recommendation of 1,500 milligrams per day. Limit cottage cheese if you are on a low-sodium diet.

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