cottage cheese keto

Cottage Cheese On Keto Diet: What You Need to Know

Cheese comes in many shapes, sizes, and nutritional values. Some types are high in carbs and other types are high in fat and protein, but low in carbs. The cheese that is high in carbs should be avoided on a low carb and keto diet.

But, in what category does cottage cheese belong? Is it ketogenic and can you consume it on this diet? Keep on reading to find out everything you need to know. 

What Is Cottage Cheese?

Cottage cheese or commonly known as curd or whey is a fresh cheese curd product that has a white to creamy color and a mild cheesy taste. This milk product is not aged or pressed into shapes, but instead, it is drained. This allows it to retain some of the whey and keep the curd loose. Most manufacturers also add cream in the process of manufacturing this product, which adds even more to its flavor. 

The origin of this cheese is believed to be in the Middle East, around 5000 BC. There is evidence of its existence and making process in temples of ancient Mesopotamia. In today’s age, it started gaining popularity in the 19th century, and it quickly became even more popular during and after the First World War.  

How is it made?

Cottage cheese was first made to use the old, spoiled milk. That is because the basic way of making this product is to activate culture bacteria in milk to make the milk acidic and ultimately make it coagulate into curds. This is a reaction in which the milk sugar- lactose converts to lactic acid. It is the same process that occurs naturally when milk goes bad.  

To make cottage cheese at home, you need to add food-grade acids- such as vinegar or bacterial cultures that produce lactic acid, to pasteurized milk. The acidic environment will create the curd, which is then cut into pieces to make it easier for the whey to drain. The curd is then cooked and gently pressed to drain as much of the whey as possible. 

The last step is flavoring. You can add salt and other seasonings to taste. Some people and manufacturers also add cream to make it even more flavourful, as well as fruits and vegetables. 

 Cottage Cheese Nutritional Facts

In the table below is the nutritional information on 100 grams of dry curd cottage cheese. Keep in mind that some brands may add cream or additional preservatives and additives to their product, as well as make it low-fat or no fat. For those reasons, the nutritional information may vary. (*)

Calories143 kcal
Protein10.49 grams
Fat9.8 grams
Total Carbs3.18 grams
Fibers0 grams
Net Carbs3.18 grams

Is cottage cheese healthy?

With its high amount of protein and low calories, this tasty, slightly milky dairy product is widely used by the health and wellness community. Basically, anyone who is looking for a low-calorie, high protein addition to their diet can. 

Research shows that people who consume high amounts of protein in their diet have more appetite control and an increased feeling of fullness, which can ultimately lead to easier weight loss and muscle mass gain. (*) (*) (*)

Apart from the protein, it also contains other beneficial and essential nutrients such as vitamin B6, zinc, calcium, selenium, phosphorus, and copper. 

Calcium and other nutrients in dairy products have been shown to help in weight loss, especially when combined with physical activity and a high-protein diet. Calcium is an essential nutrient which numerous studies have connected to a metabolic process that reduces fat accumulation in the body. (*) (*)

Selenium is another very beneficial nutrient, and this product has plenty of it. Selenium supports our health because it is an antioxidant. This means that it can prevent and help battle oxidative stress at a cellular level. This antioxidant property of selenium means that it may potentially play a role in the prevention and management of diseases such as cardiovascular disease and some types of cancer. (*)

The sugar in this protein-packed dairy product is milk sugar or lactose. Lactose may cause gastrointestinal problems for those who are lactose intolerant. 

Can You Eat Cottage Cheese On The Keto Diet?

This versatile type of dairy cheese contains 143 calories, 10.5 grams of protein, 9.8  grams of fat, no fiber, and 3.18 grams of net carbs per 100 grams.

It is a protein-packed product that contains numerous essential and beneficial nutrients. It is relatively cheap to buy and simple to make if you want to eat homemade. This makes it even more appealing to keto and low-carb dieters. 

To sum it all up. Can you eat cottage cheese on the keto diet? The answer is yes, you can! It has low calories, high protein, moderate fat, and low carbs. This means that it is a great addition to keto dieters’ or low-carb dieters’ daily meals. 

It can be a great way to add flavor and cheesiness to your dishes. And with only 3.2 grams of net carbs per 100 grams, it will not be taking up much of your daily carb allowance. 

Another thing that is great about this product is that it is very versatile because of its mild, subtle flavor. You can get unsalted and use it in desserts and smoothies or you can get it or make it with salt and add other spices to add your own touch to it. 

If you are buying cottage cheese from a store, make sure you are buying full fat. Also, check the ingredient list to make sure that there are not any non-ketogenic thickeners, stabilizers, or additives. Another thing to be careful of is if it comes with fruits, as the carbs may be too much to consume on a keto or low-carb diet. 

How to use cottage cheese on keto?

Incorporating this product into a keto or low-carb diet is easy. You can add a pinch of basil and a small amount of garlic powder and serve it with boiled eggs and bacon.

It can also be a great keto-friendly dip to combine with a keto-friendly snack such as pork rinds, cheese grits, chicken skins, or low-carb veggies such as cucumber strips. 

You can also add it in smoothies to add some structure and combine it with low-carb fruit such as strawberries and/or blueberries. 

Bottom Line

Is cottage cheese keto-friendly?

Yes, it is keto-friendly. 

How many net carbs does cottage cheese have?

It has 3.2 grams of net carbs per 100 grams. 


This dairy product is a fresh cheese made with the coagulation of pasteurized milk caused by either culture bacteria or a food-grade acid such as vinegar. This process causes lactose to convert to lactic acid and make the curds. Then they are drained of the whey. The curds can be salted or unsalted and cream can be added to give them a slight milk taste and creamy texture.

Many people from the health and wellness community, including the keto and low carb community, love it. That is because it is high in protein, moderate in fat and low in carbs, and rich in many essential micronutrients. This means that it is filling, yet it doesn’t take up much of the daily carb allowance.

It is a versatile product with a mild taste that is easily made at home. This allows you to add seasonings to enhance its flavor to your liking. If you are buying it from the store you need to make sure that it is full fat and free of non-ketogenic preservatives and additives. 

cottage cheese net carbs

*image by strelok/depositphotos

Cottage Cheese On Keto Diet: What You Need to Know
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