Why You Should Choose Cottage Cheese over Cream Cheese?

Cottage cheese & olive tomato-based sauce for ...

Image by pykmi via Flickr

Why choose cottage cheese over cream cheese you ask? Well I’ve put together the chart below to show you the clear differences between the two. Sometimes it’s the little things that make a world of difference in our goals to lose body fat or maintain weight. As a Health & Performance Coach it is my job to find solutions.

Cream Cheese Cottage Cheese
Calories 810 232
Calories from Fat 728 91
Fat (grams) 81g     125% DV 10.1g    16% DV
Saturated Fat (grams) 51g     255% DV 6.4g       32% DV
Cholesterol 255mg   85% DV 34mg      11% DV
Sodium 687mg   29% DV 911mg   38% DV
Carbohydrates 6g         2% DV 6g          2% DV
Protein 18g 28.1g
*Values based on a measurement of 1cup

If you have a look at the glaring differences between cottage cheese and cream cheese you can see the amount of calories per cup of cream cheese is four times that of the alternative.

Also take a look at the amount of fat and saturated fat versus cottage cheese.

Finally, the protein content is also far superior in cottage cheese.

So check out this comparison and the healthy solutions for your next meal.

The great thing about cottage cheese is that it can be used as a substitute in many of the dishes that normally call for cream cheese. Next time you decide to make a cheesecake, consider using cottage cheese instead of cream cheese to dramatically reduce the calories and fat content. I’m not saying it’s ok to run out and get started on a cheesecake, but I’m simply saying that you can reduce the overall damage and still enjoy the things you love.

Another awesome alternative that I tried the other night on my high carb day* was substituting cottage cheese as a topping on my steamed potato for sour cream. It tasted no different than sour cream and I felt a lot less guilty for it in the end. I know my body is thanking me for the calorie and fat reduction.

*High carb day (high carb meaning increased fruits and vegetables not increased grains and sugar)

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.


About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

2 Responses to Why You Should Choose Cottage Cheese over Cream Cheese?

  1. Pingback: Why You Should Choose Cottage Cheese over Cream Cheese? (via Bangkok Personal Trainer) « Bangkok Personal Trainer

  2. Pingback: Walnuts for Brain Health (via OREGON ATHLETIC CLUBS) « Bangkok Personal Trainer

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