By John Hand –
For those stuck in a situation where small talk is a struggle, the solution is simple: Simply ask about cottage cheese. Yes, cottage cheese. With a chunky look and a soft and smooth texture, it is likely to elicit strong opinions—whether pro, anti or a big “who cares.” Whatever the case, this ancient cheese which marks its origins to 5,000 BC, is apparently back on the rise. After all, cottage cheese is making a comeback.
Age, admittedly, often determines opinions on cottage cheese with grandparents and their teenage grandchildren usually favoring the chucky concoction, while those in the in-between ages detest it. So, are grandparents and Generation X onto something? The short answer is yes: cottage cheese may seem kind of ho-hum, but it is packed with protein and carbohydrates.
The cheese, admittedly, has a bit of a checkered past, which undoubtedly accounts for cottage cheese’s wide swings in popularity over the last century. It was first marketed in America during World War I as a high-protein alternative to meat, which was being rationed. By the 1970s, the average American was downing five pounds of it annually. Fifty years later, average consumption was cut in more than half to less than two pounds a year.
However, starting in 2023 Americans started to rediscover it. Recipes for everything from cottage cheese ice cream to pancakes and smoothies began popping up on social media. In response, the first half of 2024 sales spiked 13 percent, according to DairyReports.com. Cottage cheese curiosity also soared in line with sales as related Google searches reached their highest levels in 20 years.
Increased sales and rising interest, not surprisingly, inspired some manufacturers to start exploring new ways to innovate their products, such as adding flavor and developing a smooth cottage cheese version to inspire those turned off by its traditional texture to try it. These efforts, along with greater awareness of its nutritional benefits, may just keep the sales momentum going.
Unlike other cheese, cottage cheese is not aged. The curdled milk is mixed with lactic acid, creating the curds that hold the protein solids, fats and proteins, making cottage cheese extremely nutritious.
While some want to opt instead for a fat-free container of the ever-popular yogurt, getting low-fat or full-fat cottage cheese actually contains more protein. For example, half a cup of low-fat cottage cheese contains 14 grams of protein, only three grams of carbohydrates and 81 calories. In comparison, half a cup of low-fat Greek yogurt has 70 calories and 12 grams of protein.
Cottage cheese offers another benefit because it contains casein protein, which is a protein that the body absorbs slower than other proteins, helping metabolism and building amino acids, which aids muscle gain. In addition, cottage cheese is an excellent source of calcium, which studies have shown is essential for bone strength. Lastly, unlike most other cheeses, the cottage variety is low in lactose.
There are caveats when it comes to cottage cheese. It is important to avoid brands with excessive amounts of added sugar. Consumers also need to be aware that while cottage cheese is loaded with protein, it is also stocked with saturated fat and sodium. Consumption, therefore, should be moderated because too much saturated fat and sodium can lead to health issues.
“It’s kind of like bread—it’s one of those hidden things, like, “Wow, I never realized this had so much sodium,” warned Eric Rimm, a professor at Harvard University’s Department of Epidemiology.
These concerns aren’t likely to sidetrack cottage cheese’s newfound popularity—and more good reason. But like most trends, passion is cyclical and right now cottage cheese is once again riding high because of its health benefits.
