While cheese might not always come to mind as a healthy food option due to its fat and sodium content, it can be a surprisingly rich source of nutrition. When dietitians were asked which cheese is the healthiest, five registered dietitians unanimously agreed: cottage cheese.

Cottage cheese stands out primarily due to its unique manufacturing process; unlike other cheeses pressed into solid blocks, it is formed from large, loose milk curds, retaining some liquid (whey). This process contributes to its impressive nutrition profile and associated health benefits.

One of the most significant advantages of cottage cheese is its high protein content. A typical half-cup serving provides 11 grams of protein, which accounts for approximately a quarter of the recommended daily intake for a moderately active adult. This is substantially more protein than what's found in typical servings of other popular cheeses like provolone, cheddar, and mozzarella. Brittany Brown, RD, highlighted that "Just a half cup serving of cottage cheese has the same amount of protein as two eggs, making it a filling, high-protein option that keeps you feeling full long after a meal."

Furthermore, many cheeses, including Swiss, Gouda, and some cheddar varieties, contain probiotics. However, cultured cottage cheese, specifically labeled with "live and active cultures," typically offers higher amounts of probiotics that survive the pasteurization process, as explained by Maura Fowler, MPH, RDN, LDN. Consuming cottage cheese, often in larger portions than other cheeses, means a greater intake of these beneficial gut bacteria, supporting gut health.

For those mindful of heart health and weight management, cottage cheese is an excellent choice due to its availability in lower-calorie, lower-sodium, and lower-fat options. Low-fat cottage cheese contains only 82 calories per serving, fewer than many other popular cheeses such as cheddar, mozzarella, brie, and feta. Kaitlin Hippley, RDN, LD, CDCES, noted that "Cottage cheese packs a lot of nutrition into a low-calorie package." While regular cottage cheese may not inherently have less fat and sodium than other cheeses, it is one of the few cheeses widely available in varieties made with skim, 1%, or 2% milk, significantly reducing its fat content by up to 90% compared to some other cheeses.

Beyond protein and probiotics, cottage cheese does not skimp on essential vitamins and minerals. A half-cup serving of low-fat cottage cheese is a good source of several important nutrients, including 148 mg of Phosphorus (21% of the Daily Value, DV), 0.42 µg of Vitamin B12 (18% DV), 14.6 µg of Selenium (27% DV), 103 mg of Calcium (10% DV), and 0.23 mg of Riboflavin (19% DV).

Dietitians also emphasize the versatility of cottage cheese. Bonnie Newlin, MPA, MS, RD, CDN, CLT, suggested it's "versatile enough to add to recipes or enjoy as a standalone meal." Collective suggestions for incorporating it include pairing it with fruit, layering it into lasagna, serving it with tomatoes and basil, blending it into eggs or baked goods, topping it on toast, adding it to ground turkey, rice, and vegetables, or incorporating it into dips, homemade spreads, and dressings. Rachel Gargano, MS, RD, CSSD, CBS, even suggested blending it into a salsa to be scooped with bell peppers.

In conclusion, when it comes to the healthiest cheese, dietitians consistently choose cottage cheese. Its rich blend of vitamins, minerals, protein, and probiotics, coupled with widely available low-sodium and low-fat options, makes it a nutritional powerhouse. Whether enjoyed simply with fruit or blended into a savory dish, cottage cheese offers an easy and effective way to boost overall health.