The importance of having enough dairy every day has likely been drilled into your brain since you were young—and for good reason. Dairy helps support muscle growth and maintains stronger bones with its high protein. It provides nutrients like vitamins, minerals, and amino acids to the body. And, dairy like milk, yogurt, and cheese can also help reduce your risk of heart disease, type 2 diabetes, and lowers blood pressure. But, dairy can be tricky to navigate. Which type of dairy can provide the highest amount of protein for weight loss? You may think that yogurt is the best dairy product out there with the highest protein content (after all yogurt is very beneficial for smoother digestion), but that’s not necessarily the case.
To learn more about the type of dairy that provides more protein than yogurt, we spoke with Natalie Gillett, a registered dietitian with her own practice in New Jersey. She says that cottage cheese is the best type of dairy that provides more protein than yogurt. Find out more about this curdled dairy product below!
Cottage Cheese Provides More Protein Than Yogurt For Weight Loss
Cottage cheese is probably not the first thing most of us reach for in the grocery store's refrigerator aisle, but maybe it should be. According to Gillett, cottage cheese, and even ricotta cheese, contains more protein per serving than yogurt. And, it makes for a delicious snack or a tasty addition to your morning omelet.
"Yogurt typically contains around 9-10 grams of protein per cup and Greek yogurt (which is like regular yogurt but has more whey strained out) will have about 10 grams per ½ cup," she explains. "Cottage cheese has rennet added to it, which gives it its signature curdle making its texture somewhere between yogurt and cheese. It can contain around 15-20 grams of protein per 1/2-cup serving." Rennet is a complex set of enzymes that are produced in the stomach. They act on proteins in the milk to curdle it for easier digestion.
While both yogurt and cottage cheese are excellent sources of protein, Gillet warns that we should be wary when choosing the type of dairy. "Some types of dairy products, such as whole milk versions are high in saturated fat and calories and should be consumed in moderation," she cautions. And, cottage cheese can also be high in sodium. "Choosing low-fat, fat-free, and reduced-sodium varieties is the best way to get protein, calcium, probiotics, and other nutrients from these dairy foods."
Gillet also notes that there are other foods and beverages that are great sources of protein. She says to try and include lean meats, poultry, fish, beans, lentils, tofu, eggs, nuts, and seeds in your everyday diet. "Bump up the protein content of your morning yogurt, cottage cheese, or quark bowl by topping it with nuts and seeds!" Specifically, experts recommend adding almonds and chia seeds to boost your metabolism and burn fat.
The Bottom Line
At the end of the day, maintaining a healthy diet is about choosing nutritious, high-protein foods whenever possible. And, dairy products like cottage cheese have high protein contents (even higher than yogurt!) and are very beneficial for weight loss. They help speed up your metabolism and prime your body for healthy weight loss. Dairy products can also help reduce your risk of heart disease and type 2 diabetes and lower your blood pressure.
