Read about the nutrition facts, health benefits, nutritional value and calories found in Cottage Cheese or Paneer

Cottage Cheese Nutrition

For thousands of years, man has been using milk and dairy products as part of his meal. Several important dairy products have been passed on through the generations and have proved to be extremely beneficial to us. Amongst these foods is cheese, an ancient yet popular dairy item Different varieties of cheese have been developed over the years and today, we have over a thousand types and forms of cheese available in the market. Mozzarella, cheddar, gouda, parmigiano, stilton, feta, ricotta and so on. Apart from this, there is another kind of cheese called cottage cheese, which is prominent in South Asia and used in most of the dishes. Made up of cheese curd, cottage cheese is also known as paneer and is a rich source of calcium and protein. Owing to its nutritional advantages you will find cottage cheese on the menu of every diet conscious person. Whether it is tossed with fruit, served on a bed of lettuce or blended with salad, cottage cheese simply tastes delicious and luscious. So, what are health benefits of incorporating cottage cheese in your diet? Read further and find out for yourself how exceptionally versatile and wholesome this food is.


The history of cheese consumption dates back to more than 10,000 years. Some stories associated the discovery of cheese from that of milk; others believed in the accidental discovery of this nutritious food. Legend has it that an Arabian traveller, during his journey across the desert, placed milk in a canteen that was made from a sheep’s stomach. A few hours later, to his surprise, the milk had transformed into cheese curd. The scientific explanation for this was probably that it occurred due to a combination of the sun’s heat and the coagulating enzyme, rennin, present in the body of the sheep. Since then, cheese became a popular food in many cultures and cuisines across the world. It is also said that cheese became so important that the Romans had separate rooms for making and maturing cheese. Cheese was considered very special and specifically served at the banquets of several emperors’. In the Middle Ages, various monasteries became significant epicenters of cheese-making and the cheeses developed during that time, like Limburger, Munster and Pont-l'Évique, still carry their origin. During the Renaissance, cheese was considered unhealthy and its popularity declined considerably. But again, in the 19th century, cheese revived its status and large scale production techniques were developed.


Health Benefits of Cottage Cheese


  • Cottage cheese is a great source of calcium, which is helpful in maintaining strong teeth and bones. Due to its low lactose content, it protects the teeth against harmful sugars.

  • Cottage cheese contains Vitamin D, which along with calcium, facilitates in preventing cavities and wearing down of the tooth enamel. Hence, regular consumption of cottage cheese is helpful in preserving good dental health.

  • Intake of cheese prevents osteoporosis that is caused due to the deficiency of calcium. Osteoporosis is common in women undergoing menopause, elderly people and children suffering from malnutrition. Cottage cheese is a rich source of protein, calcium, and vitamins which are necessary for proper bone health.

  • Vitamins B complex, present in cottage cheese, are essential for the formation and strengthening of cartilage in children, women (pregnant and lactating) and men. These dairy products also facilitate proper absorption and distribution of calcium in the body and provide protection against diseases such as beriberi.

  • For people who are underweight, cottage cheese helps you put on those extra pounds. It contains generous amount of proteins, fats, calcium, vitamins, and minerals, which help in boosting weight.

  • The presence of conjugated linoleic acid and sphingolipids in cottage cheese makes it effective in preventing cancer.

  • Cottage cheese is also known to enhance blood formation, strengthen the liver and facilitate absorption of nutrients.


Cheese Nutrition Facts


Amount: 1 cup

Weight: 227 g

Basic Components

27 g


187.3 g


3.2 g


9.1 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

6.9 g

Dietary Fiber

272 mg


6.7 g

Fats & Fatty Acids

Total Fat

2.9 g

Saturated Fat

1.6 g

Monounsaturated Fat

722 mg

Polyunsaturated Fat

91 mg

Omega-3 Fatty Acids

22 mg

Omega-6 Fatty Acids

69 mg


Vitamin A

129 IU

Vitamin C

1.8 mg

Vitamin E

27 mcg

Vitamin K

1.4 mcg


43 mcg


363 mcg


287 mcg

Vitamin B6

152 mcg


27 mcg

Vitamin B12

1.4 mcg

Pantothenic Acid

519 mcg


39.7 mg


146 mg


309 mcg


12 mg


315 mg


194 mg


623 mg


840 mcg


64 mcg


6.8 mcg


19 mcg


72 mcg


How many calories in cottage cheese (per 100 gm)

Cottage cheese has about 72 calories per 100 gm of weight.


How to Buy Cottage Cheese


  • Cottage cheese is available in the market in different brands and qualities depending upon its type. You can choose soft cheeses as they are uniform in colour, free from cracks and are not too dry.

  • Cheese is also available as semi-firm cheese, which should not be too crumbly or dry with must also have a relatively uniform colour. If you are planning to buy hard cheeses, remember that they should be of the same colour and must have a firm, unbroken rind that is neither too dry nor too pasty.

  • While purchasing cheese from a departmental store, take the advice of an expert as they help you in selecting a good quality cheese and introduce you to new varieties too.


Cottage Cheese Storage Tips


  • Regardless of variety, cottage cheese must be wrapped properly and kept in the warmest section of the refrigerator.The storage life of cheese depends upon the moisture content in it. Softer the cheese, lesser is its shelf life. Generally the firm and semi-firm variety of cheeses remain fresh for two weeks, while soft, bleu, and grated cheeses last for about one week.

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