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Does Cottage Cheese Deserve the Health Food Hype?

Cottage cheese has seen a resurgence in popularity due to its current trendiness on social media platforms like TikTok. But does this dairy product deserve the health hype?

Key Points:

  1. Popularity and Use: After its heyday in the 1950s as a diet fad, cottage cheese has made a return as a popular food item. Social media videos have highlighted its versatility, showcasing its use in ice creams, scrambled eggs, and as a toast topping.
  2. Nutritional Benefits: Lily Lam, MFN, RD, points out the nutritional qualities of cottage cheese, which include:
  • A good protein source: A 1/2 cup provides 12.5g of protein.
  • Low calorie: Only 111 calories for a 1/2 cup.
  • Rich in vitamins and minerals: Includes calcium, phosphorous, magnesium, and B-vitamins.
  • Low in saturated fats: Compared to other cheeses, cottage cheese has significantly less saturated fat.

3. Versatility in Cooking: It can be used as a substitute for mayonnaise, sour cream, or heavy cream. This makes it a great ingredient for salad dressings and pasta sauces.

4. Sodium Levels: A concern to note is its sodium content. A 1/2 cup has about 350 mg of sodium. This can be problematic, especially when the daily recommended intake for adults is below 2,300 mg. There are options for low and no-sodium varieties.

5. Variety is Key: While the benefits of cottage cheese are clear, nutritionist Jamie Mok emphasizes the importance of a varied diet. He suggests that while food trends can be beneficial in introducing nutritious foods, they can also be restrictive and may not be sustainable in the long run.


Cottage cheese offers various health benefits, including being a good source of protein and low in saturated fats. However, it’s crucial not to get too carried away with the trend. Like with any food, it’s best consumed in moderation and as part of a varied diet

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