Cottage cheese
Values per 100 g — CIQUAL data (ANSES).
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Rich in protein and casein
Cottage cheese provides 11 g of protein per 100 g (98 kcal), with a good share of slow-digesting casein. Its grainy, filling texture makes it a top snack, especially at night to feed the muscle overnight.
Moderately caloric, it fits easily into both cutting and bulking.
How to use it
Savoury, with herbs, pepper and raw vegetables; or sweet, with fruit, honey or oats. It also makes a protein sauce or spread base. Its sweet/savoury versatility makes it easy to fit into the day.
Cottage cheese, fromage blanc, skyr
All three are excellent low-fat dairy-protein sources. Cottage cheese has a more 'grainy' texture, fromage blanc and skyr are smoother. Choose based on texture and availability — what matters is the protein intake.
Choosing it: fat and salt
Cottage cheese comes in several fat levels (often 2 to 4%, sometimes reduced-fat). For cutting, a lean version maximises the protein-to-calorie ratio; when bulking, a bit more fat adds taste and calories. Protein content barely changes.
One thing to watch: it is often saltier than fromage blanc. If you eat a lot of it or watch your sodium, compare the 'salt' line between brands.
What to pair it with
Cottage cheese sweet (oats, fruit) or savoury (raw vegetables).
Key takeaways
- 11 g protein per 100 g + casein: filling, ideal at night.
- Versatile sweet or savoury.
- Moderately caloric: cutting and bulking.
- Alternative to fromage blanc/skyr, grainy texture.
Frequently asked questions
Is cottage cheese good for muscle building?
Yes: quality protein, rich in casein, filling and low in fat. It is an excellent snack, particularly at night.
Cottage cheese before bed?
Yes: its casein digests slowly and releases amino acids over several hours, which supports recovery overnight.
Cottage cheese or fromage blanc?
Both are excellent lean, high-protein dairies. Cottage cheese has a grainy texture and is often a bit saltier; fromage blanc is smoother and sometimes cheaper. Choose by texture and taste.
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