The Health Benefits of Cottage Cheese

Today I want to share with you some of the health benefits of cottage cheese.  I know some people don’t like cottage cheese, for those people, they are definitely missing out on some great health benefits. IMG_20140205_182146_072 I happen to love cottage cheese and can eat it as part of breakfast, lunch, or dinner.

Listed below are some of the benefits of eating cottage cheese as part of a healthy diet.  The information listed below was found in an article on  All the information I find about the health benefits of foods is greatly appreciated since I am no health food scientist.

As for number one that is listed below I never eat a full cup of cottage cheese.  I always stick to a half a cup and usually buy 1% or nonfat cottage cheese, but the last time I was at the store they were out of everything but 4% so I had to buy that since I wanted cottage cheese.  I still have only been having a half a cup instead of a whole cup which is what the serving size measures as far as calories, fat, and vitamins and minerals.

1.  One cup of cottage cheese has 206 calories and 9 grams of fat. Even though the fat content fits within the American Heart Association’s recommendation to limit total fat to 67 grams daily, you’ll need to watch the saturated fat.  Saturated fat should be limited to no more than 16 grams daily, and 1 cup has 4 grams.  If you purchase cottage cheese made from 1 percent milk, you’ll lower total fat to 2 grams and saturated fat to 1.4 grams.  The same portion of cottage cheese provides 5 percent of the daily value of most B vitamins and potassium, and 10 percent of the recommended intake of vitamin A.

2.  Cottage cheese contains all the essential amino acids needed for it to qualify as a complete protein.  One cup of cottage cheese has 23 grams of protein, which is 41 percent of the recommended daily intake for men and 50 percent for women.

3.  One cup of cottage cheese delivers 38 percent of the recommended daily allowance of Vitamin-B 12, which helps to remove an amino acid, homocysteine, from the blood stream.  Homocysteine is a natural byproduct of other processes in the body, but it only fills a beneficial role when vitamin B-12 converts it into healthy substances.  If homocysteine is allowed to remain in the blood, it increases the risk of cardiovascular disease.

4.  You get 18 percent of the recommended daily intake of calcium from 1 cup of cottage cheese.   Calcium is needed for muscle contractions, including muscles in the heart, and normal nerve functioning. It’s also essential for the process of blood clotting.

5.  One cup of cottage cheese has 48 percent of the recommended daily intake of phosphorus.  Phosphorus combines with calcium to become the primary mineral used for building bones, but like calcium, it fills other functions.  Many chemical reactions in the body rely on phosphate, which is a form of phosphorus.  These reactions are responsible for energy creation and maintaining a normal acid-base environment within the body.  Some enzymes and hormones aren’t activated unless phosphate is available.IMG_20140205_182318_409

As you can see cottage cheese it a great source of calcium, Vitamin B-12, and phosphorus.  All which are essential for keeping you healthy.  I encourage you to pick up some cottage cheese the next time you’re at the grocery store and start including it in your diet.  It’s a great addition to any meal and it also makes a great snack.

Check out these recipes that include cottage cheese.

Low Fat Guacamole With Cottage Cheese

Cottage Cheese Chicken Enchiladas 

Simple Spinach Lasagna


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