Its structure has difficulty convincing some customers. From a nutritional point of view, cottage cheese however has several advantages. Rich in protein, it also has a low percentage of fat. Ideal for breakfast, cottage cheese goes great with fruit to make a snack. Are all the products offered in supermarkets equivalent?
Cottage cheese: how is it done?
Of British origin, cottage cheese is a fresh cheese made from pasteurized skim milk. We add lactic acid bacteria, for its aroma and pressure, to make it cottage cheese. It should then be baked slowly. Depending on the percentage of fat in the final product, cream or milk will be added. Hence it is the liquid part of the villa that does not skim.
15 products were analyzed. Cheeses that have from 0 to 4% fat. For a portion of 125 ml (about 1/2 cup), the products offer:
- Between 74 and 130 calories
- Between 0 and 5.3 g lipids
- Between 0 and 3.2 g of saturated fat
- Between 5 and 27 mg cholesterol
- Between 290 and 430 mg sodium
- Between 5 and 8 g of carbohydrates
- Between 4 and 7 g sugars
- Between 10.6 and 15 g of protein
- 15% calcium
Did you know?
From 1960 to 2015, the amount of cottage cheese available for consumption remained quite low, fluctuating between 0.6 and 1.3 kg per capita per year.
Source: Changes in Canadians’ Preferences for Dairy and Dairy Products, Statistics Canada
Among the best options
The No Name 1% mg product ranks among the best options. We particularly appreciate its moderate lipid content (1.5 g) and the fact that it is the lowest sodium cheese in the test group (290 mg).
The Sélection 1% mg product is also one of the best choices. Its fat content is low, 1 g per serving, and its sodium content is also among the lowest (310 mg).
Breakstone offers a fat-free product. With 70 calories per serving (113 g), the product is satisfying. We also appreciate the fact that cheese is made from milk and cream and not from milk ingredients. Minor negative: the protein content of this product is among the lowest (10 g per individual serving).
Among the worst options
The two 4% fat cheeses, Sealtest Cottage and Breakstone’s, provide more calories. Their fat content is about 3 to 5 times higher than that of the best options. These two products also contain 3 times more saturated fat than the best cheeses analyzed. On the other hand, keep in mind that this type of cheese remains significantly less fatty than a cheddar cheese or another type of cheese. Therefore all are good choices when it comes to cheese.
Positive point: their composition excludes the presence of milky substances. We want !
Liberté and Béatrice brand cheeses are the saltiest on the test bench (410 and 430 mg per serving) which makes them lose points!
List of ingredients: a striking rush
Unfortunately, most cottage cheese has a long list of ingredients and contains food additives. Some products are made from milk ingredients, while others are made from milk and cream. Western offers a pressed cottage cheese with 0.5% fat, with or without salt, which is different from other non-pressed cheeses. It displays a short list of ingredients without additives; only skim milk and bacterial culture (salt for the salted version), faithful to the artisanal version of the product.
What about its nutritional values? Interesting! If we compare it with non-pressed products, we notice that western villas offer more protein, ie 22 g per 125 ml portion, less sodium, carbohydrates and sugars. However, its calcium content is the lowest of all products.
Each serving of 125 ml (1/2 cup) cottage cheese contains about 3 g of lactose, the natural sugar in milk. For people intolerant to this sugar, several cottage options are available. This is the case for Nordica 2% mg, Lactaid 1% mg and President’s Choice 2% mg.
While the Nordica product contains slightly less calories and fat than the other two products, it has 100 mg more sodium per serving and less protein. It’s the President’s house of choice that offers the most interesting compromise of lactose-free products.
Cottage: Undoubted uses in the kitchen
Much more than a breakfast food, cottage cheese is versatile and can be included in a variety of recipes. Find out to rate:
- Can replace ricotta cheese in the preparation of pasta dishes.
- Smoothie lovers? Cottage cheese is great for increasing protein content.
- You can replace the hummus with a dip prepared with cottage cheese. Simply combine cottage cheese, fresh herbs and lemon juice for a refreshing dip.
- You can also make cottage cheese cakes: cakes, pancakes, muffins and parfait. A way to increase the nutritional value of the recipe!