The ketogenic diet has gained more popularity in the past few years as a weight-loss and health-promoting diet. The diet focuses on reducing carbohydrate intake and increasing healthy fat and protein consumption.

Cottage cheese, a popular dairy product, is a source of protein and often raises the question of whether or not it is keto-friendly. In this post, we will explore the nutritional value of cottage cheese and answer that:

What Is Cottage Cheese?

Cottage cheese is fresh cheese made from the curds of cow’s milk. It is typically high in protein and low in carbohydrates. Cottage cheese is a versatile ingredient that can be eaten alone, mixed with fruit, used as a topping for salads, or baked into casseroles.

Nutritional Value of Cottage Cheese

This is a nutrient-dense food that is beneficial for overall health. One cup of cottage cheese contains:

  • Calories: 222
  • Protein: 28 grams
  • Fat: 10 grams
  • Carbohydrates: 6 grams
  • Fiber: 0 grams
  • Sugar: 5 grams

Cottage cheese is an excellent source of calcium, phosphorus, and selenium. Calcium is essential for strong bones, while phosphorus aids in energy metabolism. Selenium is an antioxidant that supports the immune system.

Cottage Cheese and the Ketogenic Diet

The ketogenic diet aims to keep the body in a state of ketosis, where it burns fat for energy in place of carbohydrates. The diet requires limiting carbohydrates to a certain amount per day to achieve ketosis. The number of carbohydrates on the diet varies based on individual needs and goals.

Cottage cheese is a low-carbohydrate food that can fit into a ketogenic diet. One cup of cottage cheese contains six grams of carbohydrates, which is within the range of daily carbohydrate intake for most people following a ketogenic diet. However, it is vital to check the label and choose a brand of cottage cheese free from added sugars or other high-carbohydrate ingredients.

Cottage Cheese and Protein Intake

Protein is an essential nutrient that is necessary for both building and repairing tissues in the body. Cottage cheese is a source of protein, with one cup providing 28 grams of protein. However, it is important to moderate protein intake on a ketogenic diet, as consuming too much protein can lead to the body breaking down protein into glucose, potentially hindering ketosis.

The general recommendation for protein intake on a ketogenic diet is 0.6-1 gram of protein per pound of body weight daily. For instance, a person weighing 150 pounds would aim to consume 90-150 grams of protein per day.

Choosing the Right Cottage Cheese

When selecting cottage cheese for a ketogenic diet, choosing a brand free from added sugars or other high-carbohydrate ingredients is important. Some cottage cheese brands may contain added sugars, such as fruit or honey, which can significantly increase the carbohydrate content.

In addition, choosing a brand of cottage cheese made from grass-fed cows is crucial. Grass-fed cows produce milk higher in beneficial nutrients, like omega-3 fatty acids and conjugated linoleic acid (CLA).

Ways to Incorporate Cottage Cheese into Your Ketogenic Diet

Cottage cheese is a versatile ingredient that can be incorporated into a ketogenic diet in various ways. Here are some ideas:

  • Mix cottage cheese with chopped nuts and berries for a low-carbohydrate breakfast.
  • Use cottage cheese as your base for a low-carbohydrate dip or spread.
  • Top a salad with a scoop of cottage cheese for added protein.
  • Mix cottage cheese into scrambled eggs for a protein-packed breakfast.
  • Use cottage cheese in place of ricotta cheese in lasagna or other baked dishes.


Cottage cheese is a low-carbohydrate, high-protein food that can fit into a ketogenic diet. When selecting cottage cheese, it is important to choose a brand that is free from added sugars or other high-carbohydrate ingredients.

Cottage cheese is a versatile ingredient that can be added to a variety of dishes for added protein and flavor. Incorporating cottage cheese into a ketogenic diet can help support overall health and weight loss goals.

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