- Cottage cheese is gaining traction on social media, with users touting its protein content and abilities to help people feel fuller longer and lose weight.
- Registered dietitians say cottage cheese can be a regular part of a nutritious diet, but some health claims need nuance.
- They also shared some suggestions for healthy ways to dig into cottage cheese.
Some TikTok trends — like luxury handbags, color analysis, and makeup products needed to achieve a bronzed “latte makeup” look — come with a side of sticker shock even with a discount (courtesy of an influencer affiliate).
However, the platform has a favorite snack that’s accessible — as in, under $10 and available at most big-box grocery stores: cottage cheese.
Numerous videos involving this dairy food have hundreds of thousands and even millions of views.
However, TikTok doesn’t exactly have the best track record for providing trustworthy diet and nutrition information.
Yet, some of the claims about cottage cheese trending on the platform start with at least a kernel—or curd—of truth.
Healthline asked dietitians to help separate fact from fiction, and they shared the following seven ways TikTok’s favorite dairy food can boost your health.
The probiotic content of Greek yogurt has made it a favored food for gut health. However, what about cottage cheese? Experts say it depends on the type you choose.
“Some cottage cheese is cultured — meaning it contains the beneficial bug known as probiotics — not all brands or varieties of cottage cheese are,” says Cara Harbstreet, MS RD LD of Street Smart Nutrition. “Compared to other fermented forms of dairy, such as Greek yogurt or kefir, it’s much less likely to contribute a significant number of CFUs, or colony forming units, that’s typically needed for clinical significance. In everyday terms, you could get some probiotics from cottage cheese, but probably not enough.”
Maddie Pasquariello, MS, RDN, a registered dietitian, agrees and added that some cultures found in cottage cheese that may contribute to a person’s gut health include:
- Lactococcus Lactis
- Lactobacillus Acidophilus
- Bifidus cultures
Further digging into the comparison between Greek yogurt and cottage cheese, Pasquariello says that low fat cottage cheeses often contain more calories and protein than their low fat Greek yogurt counterparts. However, the differences are typically negligible.
“Enjoy whichever you prefer best,” Pasquariello says. “If dairy is part of your diet — this isn’t a difference that will make a huge impact on your health either way.”
Pasquariello says the sodium content in cottage cheese is less negligible, but it is often significantly higher than that of Greek yogurt. She recommends being mindful of sodium intake if you consume cottage cheese multiple times daily or weekly.
She also says some people may not tolerate some of the additives, like certain gums, in cottage cheese.
Finally, Pasquariello and Harbstreet added another caveat (that is also true of Greek yogurt): Not everyone tolerates dairy products. For some, consuming cottage cheese can irritate the stomach and digestive system.
“Cottage cheese is not a lactose-free food unless specifically stated on the label, so if you struggle with symptoms of lactose malabsorption, proceed with caution to avoid uncomfortable GI symptoms,” Harbstreet says.
Cottage cheese may not be high in Vitamin C (a vitamin often touted for its immune system benefits), but some TikTok users claim it has components that could contribute to immune health.
Harbstreet says this claim is “potentially” true.
“It probably comes down to the protein — you’ll notice a pattern here,” Harbstreet says.
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“The immune system relies on many important proteins to function well, and these proteins are synthesized — or built — from individual amino acids that we source from foods in our diet,” Harbstreet says. “Cottage cheese can supply this, as well as other nutrients to support your immune system.”