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As more and more people across the globe grow curious about cottage cheese and its nutritional properties, it’s worth examining if this creamy dairy product is similar to curd. Cottage cheese and curd are both beloved dairy products which are key to a healthy breakfast,, especially in summer. However, cottage cheese can be used to whip up a quick savoury breakfast, while curd and yoghurt is usually paired with fruits.
Cottage cheese is essentially a fresh cheese known for its mild flavour and creamy texture; it’s slightly different from chhena, which may appear similar but is actually an acid-set cheese. Cottage cheese is available in various fat content levels, such as non-fat, low-fat, and regular versions. Per 100 grams of low-fat (1%) cottage cheese, the nutritional content includes approximately 72 calories, 12 grams of protein, 1 gram of fat, 3.4 grams of carbohydrates, 83 milligrams of calcium, and 364 milligrams of sodium. The high protein content digests slowly, making it a sustained source of amino acids.
Curd made by fermenting milk with beneficial bacteria is also at times processed to make yoghurt. It has about 63 calories, 5.3 grams of protein, 1.6 grams of fat, 7 grams of carbohydrates, 121 milligrams of calcium, and 70 milligrams of sodium per 100 grams. Yoghurt's protein is quickly digestible, and it is rich in calcium and probiotics, beneficial for bone and gut health.
Health Benefits
Cottage cheese, with its high protein content, is excellent for muscle building, weight loss, or maintaining a high-protein diet. Its slow-digesting casein protein makes it ideal before fasting periods, like bedtime. Yoghurt also provides significant protein, particularly Greek yoghurt, which is higher in protein than regular yoghurt. The quickly digestible protein in yoghurt makes it suitable for post-workout recovery, supplying a rapid influx of amino acids.
While cottage cheese contains some probiotics, it generally has fewer than yoghurt. Yoghurt stands out for its probiotic content, which supports digestive health by maintaining a healthy gut flora, improving digestion, and potentially boosting the immune system. Regular consumption of probiotic-rich yoghurt can help prevent gastrointestinal issues like constipation, diarrhoea, and irritable bowel syndrome (IBS).
Cottage cheese does contain calcium, but yoghurt typically offers higher levels. Calcium is essential for maintaining strong bones and teeth, particularly important for children, adolescents, and postmenopausal women. Consuming calcium-rich foods like yoghurt can help prevent osteoporosis and maintain bone density.
One drawback of cottage cheese is its relatively high sodium content, which can be concerning for individuals managing hypertension or trying to reduce their sodium intake. Yogurt generally has lower sodium levels, making it a better option for those who need to monitor their sodium consumption.
Both cottage cheese and yoghurt contain lactose, posing potential issues for individuals with lactose intolerance. However, yoghurt is often better tolerated due to the fermentation process breaking down some of the lactose. Many commercial yoghurts, especially flavoured and fruit-added varieties, contain significant added sugars, which are linked to health issues like obesity, type 2 diabetes, and heart disease.
How can they be used?
Both cottage cheese and yoghurt are versatile and can be incorporated into various dishes. Cottage cheese can be eaten alone, added to salads, used as a topping for toast or crackers, or blended into smoothies. You can even whip it with an egg to make a loaded omelette. Yoghurt is equally versatile, often enjoyed plain or with fruits, mixed into smoothies, used as a base for sauces and dressings, or incorporated into baked goods. It can also help you make nutritious drinks in the summer especially is you want thirst-quenchers with little to no calories.
