• 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.

Cottage cheese improves gut 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 improves immune health

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.

A 2022 review of nutrition’s effect on the immune system pointed to data indicating that protein intake could assist with immune health.

“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.”

Harbstreet says these other nutrients include:

• Vitamin B12
• Vitamin B6
• Small amounts of zinc and choline.

One way to increase the vitamin density of a cottage cheese snack? Add some ingredients.

“When using cottage cheese for a snack with some fruits or vegetables, you provide your body with even more nutrients and antioxidants that promote healthy immune systems,” says Razan Hallak, MS, RDN, LD, of The Ohio State University Wexner Medical Center.

Still, Pasquariello says this claim needs nuance, too.

“If you’re really focusing on immunity, one of the best things you can do is consume more plant-based foods in the form of prebiotics,” she says. ”Prebiotics feed your beneficial gut bacteria and encourage them to thrive so they can, in turn, get rid of the bad stuff.”

Prebiotic sources include:

• Grains
• Vegetables like asparagus and cabbage
• Beans
• Fruits, such as grapefruit, peaches, and bananas

Cottage cheese builds muscle

Hallak explains that protein — which cottage cheese has — plays a critical role in building and maintaining muscle. The 2020-2025 Dietary Guidelines for Americans suggest that most healthy adults consume 10-35% of their daily calories from protein. Others may require more, and cottage cheese can help.

“Athletes and active adults can benefit from eating above the current [recommended daily amount] for protein, which is 0.8 grams per kilogram of body weight,” Harbstreet says. “A half-cup serving of cottage cheese provides 11-plus grams of protein, which can make it easier to hit your intake goals each day. However, don’t bank on it being the answer if you’re not also training and resting.”

However, one caveat Harbstreet says to consider is that protein content varies by the brand, with some reporting 12-14 grams of protein per half-cup serving. So, it’s important to check the nutrition label.

The American Heart Association also suggests adding moderate to high intensity muscle-strengthening activity, such as resistance or weight training, to your routine each week to improve muscle strength.

Cottage cheese helps with weight loss

It can, but it’s not a miracle food (no food is).

“The thing that ultimately determines weight loss is being in a calorie deficit, so cottage cheese on its own can’t achieve that,” Pasquariello says. “Someone could be eating above their ‘maintenance’ calories and exceed what they’re burning each day, and whether or not cottage cheese is a part of their diet won’t matter.”

However, once again, protein could make this reported benefit accurate for some people.

“Eating a diet that’s higher in protein can help some people improve satiation levels and prevent over-eating, which can then help them better manage their caloric intake and thus their weight,” Pasquariello says. “So, in a sort of roundabout way, consuming more cottage cheese could be beneficial for those hoping to lose weight, as long as they’re not simply tacking it onto their existing diet for the sake of doing so.”

Research from 2020 suggested that high protein diets could assist with weight loss and prevent obesity and obesity-related diseases, but the authors said studies lasting more than 12 months are needed.

Importantly, Pasquariello says getting protein from other sources is possible if cottage cheese isn’t a food you enjoy. If you do like cottage cheese, the type you choose also matters, as well as what you eat with it.

For example, TikTok’s viral “cottage cheese and mustard diet,” which involves consuming mustard, cottage cheese, raw veggies, and sausage, was previously panned by dietitians for its high sodium content and potential to promote disordered eating.

“Many dairy products, especially those that are full-fat, can hinder someone hoping to lose weight by adding unnecessary calories,” Pasquariello says.

Cottage cheese can help you feel fuller for longer

“The sensation of fullness is subjective, but it stands to reason that the high protein content of cottage cheese could contribute to feeling fuller, longer, compared to meals or snacks that don’t include adequate protein,” Harbstreet says.

Using cottage cheese as a piece — or base — for a balanced meal and snack can further increase feelings of satiety.

“Adding cottage cheese to a breakfast rich in carbs and fiber is a good way to balance out your plate and keep you full longer than if you just had carbs on their own,” Pasquariello says. “If you consider something like a piece of toast and an apple versus a piece of toast, an apple, and a bowl of cottage cheese, you’re likely to stay full for longer with the latter meal.”

Cottage cheese lowers the risk of Type 2 diabetes

Experts say there’s some truth to this claim, but the type of cottage cheese matters.

“Plain cottage cheese helps in managing blood sugar since it is high in protein and low in carbohydrates,” Hallak says. “The high protein content allows blood sugar to stabilize, preventing spikes or drops. However, flavored cottage cheese with added fruits will have extra carbohydrates that may affect blood sugar negatively. Therefore, choosing a plain option and adding your fresh fruits on it would be ideal for your health.”

Also, dairy products have carbohydrates, something people who are at risk for or living with type 2 diabetes are generally advised to consume in moderation.

A 2019 systematic review indicated a link between total dairy product consumption and lower type 2 diabetes odds, particularly for yogurt and low fat dairy consumption.

However, some TikTok-favored recipes, like cottage cheese cookie dough, may not live up to the health hype.

Harbtreet says influencers often frame the recipes as a higher protein, lower-sugar cookie dough recipe that can satisfy your sweet tooth.

“Do your due diligence because many of these recipes still feature maple syrup, honey, or other forms of sweeteners — natural or artificial,” Harbstreet says.

One more important note: “Check in with yourself to see if you genuinely enjoy the sensory differences between cottage cheese cookie dough and the real thing,” Harbstreet says. “It’s perfectly fine to skip this and source your dietary protein from more savory foods instead.”

Cottage cheese improves bone health

The National Institute of Arthritis and Musculoskeletal and Skin Diseases notes that calcium can play an important role in bone health, and cottage cheese has it.

“In general, the consensus seems to be that consuming dairy products, including cottage cheese, could potentially improve bone health and/or prevent fractures in aging populations,” Harbstreet says.

However, it won’t fulfill your daily needs, which depend on age and sex.

“A half-cup serving of cottage cheese provides less than 10% of daily calcium needs, but that can still be an improvement for people concerned about bone health,’ Harbstreet says.

However, calcium isn’t the be-all, end-all nutrient for bone health. Harbstreet says cottage cheese also has other essential nutrients for the bones, including:

• Vitamin D
• Potassium
• Phosphorus

If cottage cheese — or dairy in general — isn’t for you, Pasquariello says other calcium-fortified, non-dairy choices include:

• Firm tofu
• Spinach
• Black-eyed peas
• Squash
• Shellfish

Simple ways to enjoy more cottage cheese in your diet

Health experts say there are many simple ways you can enjoy cottage cheese as a healthy snack besides simply eating it plain.

Hallak suggests the following tips to dress up a serving of cottage cheese in a healthy way:

• With pineapple and chia seeds
• Egg bites (Mix cottage cheese with eggs and veggies)
• On toast with some veggies (cucumber, tomatoes)
• Added to lasagna with ricotta cheese

And Pasquariello adds that she recommends cottage cheese:

• On sourdough with a drizzle of honey and banana or fresh berries, pumpkin seeds, and cinnamon
• In a dip. For instance, use feta to make a whipped feta and cottage cheese spread. (Bonus: “Add some fresh herbs, lemon zest, and fresh black pepper while blending, and top with pine nuts and a drizzle of olive oil,” Pasquariello says.)
• Swapped for Greek yogurt in the morning (or do half cottage cheese, half Greek yogurt)
• Dolloped in tomato sauce as a swap for full-fat ricotta

Takeaway

Cottage cheese is easily accessible at grocery stores, and it’s having a moment on social media, where users are touting its high protein content, weight loss benefits, and ability to support gut and immune health.

Dietitians say that cottage cheese can serve up these benefits, but that nuance is required.

The type of cottage cheese and how it’s consumed as part of an overall diet matters. For instance, look for cultured cottage cheese if you’re interested in gut health, and opt for low or no-fat versions without sugar added if you’re working with a doctor to lose weight or reduce your type 2 diabetes risk.

Cottage cheese is versatile and can be added to dips or soups, mixed with fruits and veggies, or enjoyed on its own.