Dairy & alternatives
Cottage cheese
Cottage cheese carries more protein per dollar than any other dairy product and almost no sugar. Its weakness is sodium — around 350 mg per serving in standard versions.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 82/100
- Per calorie, across the whole database
- Typical price
- $3.49
- per 16 oz tub · organic +52%
- Servings a week
- 3
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to cottage cheese the way it does to fresh produce. These are the measures that actually decide the purchase.
- Cost per 10 g protein
- $0.73
- Sodium
- 350 mg
- 15% DV; low-sodium versions cut it roughly in half
- Added sugar
- 0 g
- Plain versions; fruit-on-the-bottom runs 10 g+
- Protein type
- Casein
- Digests slowly, which is why it is the classic pre-sleep protein
Nutrition
Per 1/2 cup (113 g).
90
calories
12 g
protein
0 g
fiber
350 mg
sodium
- Protein 12 g
- Calcium 8% DV
- Casein (slow-digesting)
Buying and storing
- ◆Blending cottage cheese smooth turns it into a high-protein base for dips, pasta sauces, and even ice cream — the texture objection disappears entirely.
- ◆Check the sodium on the specific tub you buy; the spread between brands is larger than between full-fat and low-fat.
Common questions
›Is cottage cheese a healthy choice?
Cottage cheese carries more protein per dollar than any other dairy product and almost no sugar. Its weakness is sodium — around 350 mg per serving in standard versions. A 1/2 cup (113 g) serving provides 90 calories, 12 g protein, and 0 g fiber, scoring 82/100 on nutrient density.
›Does cottage cheese need to be organic?
Pesticide residue monitoring does not apply to cottage cheese the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.
›What can I buy instead of cottage cheese?
If the organic version is out of budget or the fresh price has spiked, Plain Greek yogurt, Eggs cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.