September 16, 2026, 3:32 pm | Read time: 3 minutes
Cottage cheese is currently experiencing a comeback: It first became known as a fitness-conscious food during the “Trim Yourself” movement in the ’70s. Now it’s taking off on social media. Pizza crusts, wraps, and even desserts are said to be made from the curd cheese. Why all the fuss? Cottage cheese provides an extra portion of protein in these modified recipes. What benefits it offers and why you shouldn’t overestimate it.
High Protein, Low Fat–The Benefits of Cottage Cheese
The nutritional values of cottage cheese are impressive. According to the German Nutrient Database, they are:
- Energy: 109 kcal
- Fat: 4.3 g
- of which saturated fats: 2.2 g
- Carbohydrates: 3.6 g
- Protein: 13.3 g1
Since cottage cheese is made from cow’s milk, the proteins it contains provide all essential amino acids and boast a high biological value, allowing the body to use the protein particularly efficiently.
The German Nutrition Society recommends adults consume 0.8 grams of protein per kilogram of body weight. Those who exercise more than five hours a week can individually increase their intake to up to 2.0 grams.2
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Is Cottage Cheese Healthier Than Other Dairy Products?
While cottage cheese provides a lot of protein and is undoubtedly one of the most protein-rich dairy products, it is not unique in this regard. Other popular products from the refrigerated section have similar values. Depending on the manufacturer’s information, these are per 100 grams:
- Cottage cheese: 11 to 13 grams of protein
- Low-fat quark: 12 to 13 grams of protein
- Skyr: 10 to 11 grams of protein
- Greek yogurt (plain): about 9 to 11 grams of protein per 100 grams
Therefore, the fact that cottage cheese is often celebrated on social media as the ultimate protein bomb is somewhat overstated. Those looking to increase their protein intake can find comparable options in other dairy products.
Moreover, more protein does not necessarily mean more health. Skyr provides a similar amount of protein but often contains fewer calories. Plain yogurt is beneficial for its probiotic effects. And low-fat quark often fares better than cottage cheese in terms of the protein-to-calorie ratio. You can find a detailed comparison of low-fat quark and cottage cheese in this FITBOOK article.
Where the Hype Comes From
The current perception of cottage cheese as particularly healthy is likely not because it is nutritionally superior to other dairy products. Rather, the curd cheese benefits from the ongoing high-protein trend and aligns with the current zeitgeist: high protein, low calories, and countless viral recipe ideas. On TikTok, recipes with cottage cheese garner millions of views, and searches for cottage cheese and high-protein recipes have significantly increased in recent years, according to Google Trends. The food industry has long responded by regularly introducing new high-protein versions of common foods.