For the healthiest choice, opt for organic or grass-fed cottage cheese. Grass-fed milk naturally has more of the “good fats” your body needs — like omega-3s for heart health and conjugated linoleic acid (CLA), which may support immunity and metabolism. Choosing organic helps cut down on exposure to synthetic pesticides and added hormones.
“Look for simple ingredients like milk, cream, salt and live cultures, which are great for gut health. Steer clear of additives and artificial flavors, which don’t add any real nutrition and can sometimes upset your stomach,” says Mabashov. “Also, check the protein and aim for at least 12 to 14 grams per half cup.”
When it comes to fat content, it’s really a personal choice that depends on your dietary requirements and goals. “Full-fat (4%) can be more satiating, contain more fat-soluble vitamins and keep blood sugar stable, whereas low-fat (2%) can be a good balance of creaminess and lighter calories,” explains Mabashov. “Fat-free often tastes chalky and may have extra stabilizers to make up for the texture.”
One thing to keep in mind: cottage cheese is naturally higher in sodium. If you’re watching your heart health or blood pressure, look for lower sodium options — Mabashov recommends aiming for less than 300 milligrams of sodium per half cup.
