Keto Foods

Is Cottage Cheese Keto? (Nutrition Facts, Health Benefits and Best Brands)

By Bree

Last updated on September 4, 2022

There are certain foods out there that are blatantly obvious with regards to whether or not they’re keto friendly, while others are a bit more of a gray area. Cottage cheese is one of those ‘gray area foods’; so with that in mind, today we’re going to be taking an in depth look to answer the question, “Is cottage cheese keto?”

What Makes Cottage Cheese a Popular Choice for Low Carb Diets?

Cottage cheese is an incredibly popular food choice among low carb dieters for the following reasons:

Cottage cheese is low in carbs, provided you buy the full fat variety.
Depending on how much you consume, cottage cheese can be considered a good source of protein.
Fat is the dominant macronutrient of cottage cheese, which is great for keto dieters who are having trouble finding pure fat sources or fat sources with low protein.
Cottage cheese goes great with many keto recipes (dips, fat bombs, etc.)

Is Cottage Cheese Keto?

Before we dive in and answer this question, the first important point to keep in mind is that not all cottage cheese is created equally.

You’ll be able to find some brands of cottage cheese in stores that are decidedly not keto; however, the overwhelming majority of cottage cheese is indeed okay to enjoy on the keto diet.

You’ll want to look for cottage cheese that is both full fat and plain in flavor when shopping for a keto friendly variety. The reason being is that many of the ‘low fat’ options out there tend to have higher carb counts compared to the full fat versions.

As long as you’re buying full fat, plain cottage cheese (and as long as you remain aware of your total daily carb intake), it’s perfectly fine to enjoy on the keto diet.

Cottage Cheese Nutrition Facts

If you’re curious about the nutrition breakdown of full fat cottage cheese, here’s exactly what you’re getting with a one cup serving size:

214 calories
9.4 grams fat
24 grams protein
7.4 grams net carbs
0 grams dietary fiber
36 mg cholesterol
792 mg sodium
226 mg potassium

Good Keto Cottage Cheese Recipes

Keto Cottage Cheese Pancakes

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Keto Weight Loss Smoothie

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Health Benefits of Cottage Cheese

Cottage cheese does more than just provide you with a tasty source of protein and fat; here are just a few of the great health benefits that you can gain from including it in your diet:

Helps with insulin resistance. Insulin resistance is a significant risk factor in the development of diseases like type 2 diabetes and heart disease. Dairy products like cottage cheese are rich in calcium, which studies have found to help with improving insulin sensitivity. (1)
Bone and organ health. Along with improving insulin sensitivity, the calcium in cottage cheese can also help to increase bone strength. On top of that, calcium is also responsible for strengthening your heart, muscles, and even for proper nerve functioning. (2)
Muscle gain. Since cottage cheese is such a solid source of protein, it can also be a beneficial food to include on the keto diet for individuals who are also looking to build muscle mass.

What Are the Best Keto-Friendly Cottage Cheese Brands?

To help you save time when shopping, we’ve put together this handy list of the best keto-friendly cottage cheese brands out there.

Breakstone’s 4% Milk Fat Cottage Cheese – Breakstone’s have a variety of cottage cheese products available, ranging from 4% milk fat cottage cheese to fat-free varieties.
Borden Small Curd Cottage Cheese – Made from real Borden milk, this is a great protein-packed option that offers a ton of flavor.
Vadilal Malai Paneer Block Cottage Cheese – Vadilal offer a block of cottage cheese sealed tight to guarantee the utmost freshness.

Keto Cottage Cheese Alternatives

Here are a few keto friendly alternatives that you can try instead of cottage cheese if you’re trying to stay dairy free: