Robert Brown|Cottage cheese is more than its curds: Get to know the health benefits

Cottage cheese can Robert Brownbe hit or miss. Some might avoid the dairy product because of its flavor or texture, while others might consider it a breakfast staple.

Despite its curds and controversial rep, cottage cheese is incredibly nutritious. So before you write it off completely, consider some of its health benefits.

Nutrition experts Kimberly Snodgrass, a spokesperson for the Academy of Nutrition and Dietetics, and Caryn Huneke, a registered dietitian with the Center for Weight Management at Northwell Health, break them down.

Is cottage cheese good for you?

Cottage cheese is low in calories and high in protein and B vitamins, says Snodgrass. "The nutrients in cottage cheese may help support weight loss, muscle growth and bone health," she adds.

"Cottage cheese is a fantastic, affordable and versatile way to boost your protein intake," Huneke says. "It can be eaten alone or with fruit, used to increase protein in recipes like pancakes and it can be doctored up to satisfy a sweet or savory craving."

Cottage cheese may be best suited for your midnight cravings thanks to its curds, according to Huneke. "These curds are packed with casein − a slow-digesting milk protein – that makes cottage cheese an ideal nighttime snack, giving your body a steady flow of protein over several hours overnight to aid in muscle repair and recovery," she says.

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What is the health benefit of cottage cheese?

Cottage cheese may help with gut health. Since it is often fermented – a process that helps remove the cheese curds from the liquid – cottage cheese may contain probiotics, or "good" bacteria.

Snodgrass says probiotics are "crucial" to good digestion. Huneke adds that you can tell whether or not the cottage cheese is fermented by looking at the label. Keep an eye out for the words "contains live and active cultures," she advises. The ingredient list should include the specific strains of bacteria.

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Is cottage cheese or yogurt better for you?

Both cottage cheese and yogurt are excellent options for a healthy snack.

Snodgrass finds it hard to choose. She explains that cottage cheese has less sugar than yogurt, but "yogurt has more protein per cup than cottage cheese."

The difference between the two is minimal though. "Nutritionally speaking, plain Greek yogurt is the closest comparison (to cottage cheese) – they’re both lower in calories (the 0-2% fat versions), high in protein, a good source of calcium, contain no added sugars, and have lower levels of lactose (so they’re among the more easily-tolerated forms of dairy)," Huneke said.