Cottage Cheese (Low-Fat) Overview
Cottage cheese is an exceptional source of casein protein that digests slowly, making it ideal for sustained muscle protein synthesis. It provides high-quality protein, calcium, and B vitamins while being relatively low in calories. The fermentation process creates beneficial compounds for gut health.
Why Cottage Cheese (Low-Fat) Helps With Metabolic Health
Metabolic health is about how efficiently your body converts food into energy and maintains stable blood sugar levels. A metabolism-focused diet emphasizes whole foods, balanced macros, and nutrient timing to optimize insulin sensitivity and energy production.
Cottage Cheese (Low-Fat) Nutrition Facts
Per 226g (1 cup (2% milkfat))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 194 | — |
| Protein | 27.3g | 55% |
| Total Carbohydrates | 8.2g | 3% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 4.5g | 6% |
| calcium | 187mg | 14% |
| vitaminB12 | 1.4mcg | 24% |
| selenium | 20mcg | 37% |
| phosphorus | 303mg | 24% |
| sodium | 819mg | 36% |
GI: 10 ()
Key Nutrients in Cottage Cheese (Low-Fat) for Metabolic Health
Best Ways to Eat Cottage Cheese (Low-Fat) for Metabolic Health
- Eat before bed for overnight muscle recovery
- Mix with fruit and nuts for balanced breakfast
- Use in place of ricotta in lasagna
- Blend into smoothies for protein boost
- Top with berries and cinnamon
- Use as base for savory dips with herbs
Pro Tip:
Focus on building muscle through resistance training - every pound of muscle burns 6-10 calories daily at rest. Combined with a protein-rich diet, this creates a sustainable increase in metabolic rate.
Cottage Cheese (Low-Fat) Health Benefits
- Very high protein content (27g per cup)
- Slow-digesting casein protein ideal before bed
- Excellent calcium source (14% DV) for bones
- Rich in selenium (37% DV) for thyroid function
- Provides phosphorus (24% DV) for bone health
- Contains vitamin B12 (24% DV) for energy
- Low glycemic index (10) stabilizes blood sugar
- Versatile protein source for weight management
Important Considerations
- High in sodium - choose low-sodium varieties
- Dairy allergies or lactose intolerance may cause issues
- Some brands contain additives and stabilizers
- Not suitable for vegans
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