Cottage cheese and lasagna: the cheese layer, the salt and the slice

In a randomized crossover trial in 30 healthy adults, a cottage cheese snack with 26 g of protein kept people satisfied as long as an omelette of the same energy, about 167 minutes on average before they asked for the buffet. That puts cottage cheese level with eggs for fullness, from one snack on one day. Inside a lasagna the useful comparison is with ricotta. Per US survey cup, cottage cheese gives 23.1 g of protein against 23.6 g for ricotta, with 2.6 g of saturated fat against 14.6 g. The UK table shows the other side per 3.5 oz (100 g). Cottage cheese has about half the calcium of ricotta, 127 against 240 mg, and 2.5 times the sodium, 250 against 100 mg. Salt varies by brand, and ten USDA samples of full fat cottage cheese ran from 277 to 412 mg of sodium per 3.5 oz (100 g). A survey slice of meatless lasagna, 227 g, brings about 645 mg of sodium, and a 7.3 oz (206 g) slice with meat about 803 mg, both from a standard survey recipe that may not use cottage cheese at all.

How much is actually in it

• Full fat cottage cheese in USDA samples gives about 11.6 g of protein and 4.2 g of fat per 3.5 oz (100 g), with sodium ranging from 277 to 412 mg. — USDA Foundation Foods samples of Cottage cheese, full fat, large or small curd (10 samples) Evidence E source
  Protein 11.6 g (9.7-14.7), fat 4.2 g (3.72-4.58), sodium 349.8 mg (276.5-412.0), calcium 88.3 mg (67.3-111.5), water 78.1 g per 3.5 oz (100 g)
• In the UK table plain cottage cheese has the same 9.4 g of protein per 3.5 oz (100 g) as ricotta but about half its saturated fat, half its calcium and 2.5 times its sodium. — CoFID 2021 codes 12-539 (Cheese, cottage, plain) and 12-176 (Cheese, Ricotta) Evidence E source
  Cottage vs ricotta per 3.5 oz (100 g): energy 103 vs 144 calories, fat 6.0 vs 11.0 g, saturated fat 3.24 vs 6.90 g, protein 9.4 vs 9.4 g, calcium 127 vs 240 mg, sodium 250 vs 100 mg, water 83.5 vs 72.1 g
• Per cup in the US survey, cottage cheese and ricotta give nearly the same protein (23.1 g and 23.6 g), but ricotta carries 14.6 g of saturated fat against 2.6 g. — FNDDS food codes 14200100 (Cheese, cottage, NFS, fdc 2705747) and Cheese, Ricotta (fdc 2705750) Evidence E source
  1 cup cottage 210 g: protein 23.1 g, saturated fat 2.6 g; 1 cup ricotta 246 g: protein 23.6 g, saturated fat 14.6 g

What a real portion looks like

• One survey piece of meatless lasagna weighs 8 oz (227 g) and brings about 645 mg of sodium, and a piece with meat about 803 mg. — FNDDS codes 58130310 (Lasagna, meatless, fdc 2708758) and Lasagna with meat (fdc 2708750) Evidence E source
  Meatless: 284 mg sodium per 3.5 oz (100 g), 1 piece (1/6 of 8 inch square) 227 g = 644.7 mg; with meat: 390 mg per 3.5 oz (100 g), 1 piece 206 g = 803.4 mg
• In a randomized label experiment with 61 adults, larger serving sizes on the proposed Nutrition Facts label led people to buy 43% more lasagnas for others and cut 22% larger slices. — Study 4, N = 61 adults (48.2% female), current vs proposed Nutrition Facts label (n = 61) Evidence B source
  43% more lasagnas bought and 22% larger slices with the proposed label

What your body absorbs

• In a crossover study in 10 volunteers eating 3.5 oz (100 g) of grilled spinach with added cottage cheese, sour cream or milk, soluble oxalate absorption was about 1.9% over 24 hours, and the dairy combination with calcium-enriched milk lowered it significantly. — 10 volunteers, 100 g grilled spinach alone or with 100 g cottage cheese, sour cream, or sour cream with Calci-Trim milk (n = 10) Evidence B source
  Soluble oxalate bioavailability 0.75 +/- 0.48% (6 h) and 1.93 +/- 0.85% (24 h); sour cream with Calci-Trim milk reduced it (P<0.05)
• In 13 women with low iron stores, adding 100 mg of vitamin C to a vegetarian lasagna meal with 10 mg of labeled iron significantly increased non-heme iron absorption. — 13 women of child-bearing age with low iron stores, vegetarian lasagna test meals (n = 13) Evidence B source
  Nonheme iron absorption increased by ascorbic acid (P = 0.010) and by L-alpha-glycerophosphocholine (P = 0.023)

What it does to your health

• In a randomized crossover trial in 30 healthy adults, a cottage cheese snack with 26 g of protein kept people full as long as an omelette, about 167 minutes to the next meal. — Thirty healthy volunteers, snacks of 1346 kJ, 26 g protein, 21 g lipids (n = 30) Evidence B source
  Time to buffet request 167 +/- 8 min and buffet intake 3988 +/- 180 kJ, similar for both snacks
• In a randomized crossover trial in 10 active women, 30 g of protein from cottage cheese before sleep did not change next-morning resting energy expenditure against casein or placebo. — Ten active women, age 23.1 years, pre-sleep cottage cheese (30 g protein) vs casein vs placebo (n = 10) Evidence B source
  Morning REE 5840 vs 5694 vs 5991 kJ/d (P=0.79); appetite not different
• In a randomized meal study in 17 healthy women, a composite meal built on cottage cheese protein produced a larger insulin response over 240 minutes than the same meal built on cod. — 17 healthy women, 30-65 years old, three 2300 kJ meals (n = 17) Evidence B source
  Larger serum insulin AUC up to 240 min after milk protein meal vs cod protein meal
• In a Polish case-control study of 284 thyroid cancer patients and 345 controls, patients reported eating less cottage cheese, fruit, vegetables and saltwater fish. — 284 patients with differentiated thyroid carcinoma and 345 randomly selected controls (n = 629) Evidence C source
  Lower consumption of cottage cheese among cases (no effect size in abstract)

What people believe that the data does not support

• In a crossover trial in 50 normal-weight adults, cottage cheese was liked less than energy-matched chocolate mousse, and restrained eaters lost less food wanting after the healthy perceived cottage cheese. — 24 restrained and 26 unrestrained normal-weight eaters, fasted test sessions (n = 50) Evidence B source
  Chocolate mousse liked more (P < 0.05); wanting decreased specifically after mousse vs cottage cheese in restrained eaters (P < 0.05)
• US labeling rules use low fat cottage cheese as the example of a food that is naturally low in cholesterol and must say so for all foods of its type. — 21 CFR 101.62, nutrient content claims for fat, fatty acid and cholesterol Evidence E source
  Regulatory rule, no effect size

Who this works differently for

• In a randomized trial of a pregnancy diet and exercise program that supplied cottage cheese, Greek yogurt and milk, 22-month-old children of the intervention group showed fewer behavior problems. — Pregnant persons recruited at 12-17 wk gestation; offspring aged about 22 months (intervention n = 29, control n = 28) (n = 57) Evidence B source
  Medium to large reductions in externalizing, internalizing and total behavior problems (partial eta squared 0.08 to 0.17)

What is still unknown

• A review of 57 dairy and bone outcomes found most were not significant and flagged cottage cheese as a dairy food that may adversely affect bone health, with too few studies in men and minorities. — Studies of dairy foods and bone health across age, sex and race groups Evidence C source
  Of 57 outcomes 53% not significant, 42% favorable, 5% unfavorable
• In 1888 Qatari adults after bariatric surgery, a traditional pattern that includes lasagna was linked to weaker grip strength. — 1888 adults with a history of bariatric surgery, Qatar Biobank (n = 1888) Evidence C source
  Handgrip strength Q4 vs Q1 -2.8 lb (95% CI -4.8 to -0.77; metric: -1.27 kg, -2.19 to -0.35)

The bottom line

Two meal studies looked at absorption. In 13 women with low iron stores, adding 100 mg of vitamin C to a vegetarian lasagna with 10 mg of labeled iron raised non-heme iron absorption (P = 0.010), and the abstract gives no size. In 10 volunteers eating 3.5 oz (100 g) of grilled spinach, about 1.9% of its soluble oxalate was absorbed over 24 hours. Sour cream with calcium enriched milk lowered that significantly, and the abstract reports no separate result for cottage cheese. In one small trial, eating it before bed did not change metabolism the next morning. In 10 active women, 30 g of protein from cottage cheese before sleep left resting energy expenditure at 5840 kJ a day, against 5694 after casein and 5991 after placebo (P = 0.79), one night per condition. In 50 normal-weight adults, cottage cheese was liked less than an energy-matched chocolate mousse. Among the restrained eaters, the wish to eat fell after the mousse more than after cottage cheese, in laboratory ratings. Serving size on a label moves the knife. In a randomized experiment with 61 adults, the larger serving sizes of the proposed US Nutrition Facts label led people to buy 43% more lasagnas for others and cut 22% larger slices. US labeling rules use low fat cottage cheese as their example of a food that is naturally low in cholesterol, so the claim has to refer to all cottage cheese and cannot be one brand's selling point. In 17 healthy women, a mixed meal built on cottage cheese protein raised insulin more over 240 minutes than the same meal built on cod, and the abstract gives no size. A Polish case-control study of 284 thyroid cancer patients and 345 controls found patients reported eating less cottage cheese, fruit, vegetables and saltwater fish, recalled after diagnosis and with no effect size. A 2000 review of 57 dairy and bone outcomes found 53% not significant and flagged cottage cheese as a food that may harm bone, a judgement from its content with no study of its own behind it. For lasagna, a traditional eating pattern that includes it was linked to 2.8 lb (1.27 kg) weaker grip in 1888 Qatari adults after bariatric surgery (95% CI -2.19 to -0.35). The same pattern was linked to less diabetes in another paper from that cohort, so it says nothing firm about lasagna. We have no safety card for this page, nothing on allergy, medicines or pregnancy safety for cottage cheese or lasagna, so the safety section is absent. The one pregnancy result is a benefit trial. Children of women in a pregnancy program that supplied cottage cheese, Greek yogurt and milk alongside counseling and walking showed fewer behavior problems at about 22 months (29 against 28 children), and the share of that effect due to cottage cheese cannot be separated.

Sources

1. ccls-r2-01 · USDA FoodData Central Foundation Foods, dataset
   Cottage cheese, full fat, large or small curd: Protein 11.62 G, range 9.70-14.67; Total lipid (fat) 4.225 G, range 3.72-4.58, 10 samples; Sodium, Na 349.8 MG, range 276.5-412.0 (median 356.5), 10 samples; Calcium, Ca 88.27 MG, range 67.3-111.5, 10 samples; Water 78.1 G
   USDA FoodData Central, Foundation Foods, release 2026-04-30, Cottage cheese, full fat, large or small curd · checked 2026-09-29
2. ccls-r2-02 · CoFID 2021, dataset
   Cheese, cottage, plain (12-539): Energy 103 kcal; Fat 6.0 g; Satd FA 3.24 g; Protein 9.4 g; Calcium 127 mg; Sodium 250 mg; Water 83.5 g. Cheese, Ricotta (12-176): Energy 144 kcal; Fat 11.0 g; Satd FA 6.90 g; Protein 9.4 g; Calcium 240 mg; Sodium 100 mg; Water 72.1 g
   CoFID 2021, Public Health England, OGL v3.0, codes 12-539 and 12-176 · checked 2026-09-29
3. ccls-r2-03 · USDA FNDDS, dataset
   Cheese, cottage, NFS (fdc_id 2705747): Protein 11 G per 100 g, 1 cup 210 g 23.1 G; Fatty acids, total saturated 1.26 G per 100 g, 1 cup 2.6 G. Cheese, Ricotta (fdc_id 2705750): Protein 9.6 G per 100 g, 1 cup 246 g 23.6 G; Fatty acids, total saturated 5.948 G per 100 g, 1 cup 14.6 G
   USDA FNDDS, FDC 2705747 and 2705750 · checked 2026-09-29
4. ccls-r2-04 · USDA FNDDS, dataset
   Lasagna, meatless (FNDDS 58130310, fdc_id 2708758): Sodium, Na 284 MG per 100 g; 1 piece (1/6 of 8" square) 227 g 644.7 MG; 1 cup 250 g 710.0 MG. Lasagna with meat (fdc_id 2708750): Sodium, Na 390 MG per 100 g; 1 piece 206 g 803.4 MG
   USDA FNDDS, FDC 2708758 and 2708750 · checked 2026-09-29
5. ccls-r2-12 · Randomized experiment
   studies 3 (N = 60; 46.7% female) and 4 (N = 61; 48.2% female) assessed how exposure to the current versus proposed label influences the amount of food that people serve and purchase for others. In studies 2-4, the proposed label (vs. the current label) led consumers to serve themselves 41% more cookies (study 2); serve 27% more cheese crackers to another person (study 3); and buy 43% more lasagnas for others and divide a lasagna into 22% larger slices (study 4).
   Appetite, 2015 · checked 2026-09-29
6. ccls-r2-05 · Randomized crossover trial
   In this experiment 10 volunteers ingested 100g grilled spinach alone or with 100g additions of cottage cheese, sour cream and sour cream with Calci-Trim milk (180 g) and finally, with 20g olive oil... The mean bioavailability of soluble oxalate in the grilled spinach was 0.75+/-0.48% over a 6-hour period after intake and was 1.93+/-0.85% measured over a 24-hour period. Addition of sour cream and Calci-Trim milk reduced the availability of the oxalate in the spinach significantly (P<0.05) in both the 6-hour and 24-hour collection periods.
   Asia Pac J Clin Nutr, 2003 · checked 2026-09-29
7. ccls-r2-06 · Randomized crossover trial
   We added a commercially available food grade source of L-alpha to vegetarian lasagna, with and without 100 mg ascorbic acid (a known enhancer of nonheme iron absorption), at the same enhancer:iron molar ratio (2:1), and fed meals to 13 women of child-bearing age with low iron stores... Nonheme iron absorption from lasagna was increased by the addition of either ascorbic acid (P = 0.010) or L-alpha (P = 0.023).
   J Nutr, 2008 · checked 2026-09-29
8. ccls-r2-07 · Randomized crossover trial
   Thirty healthy volunteers participated in a randomized crossover trial. On each test day, the subjects consumed one of the two snacks, both providing 1346 kJ, 26 g protein, 21 g lipids, and 8 g lactose... The two preloads were similar in terms of the time between the snack and a request for the buffet (167 ± 8 min), energy intake at the buffet (3988 ± 180 kJ) and appetite ratings.
   Appetite, 2015 · checked 2026-09-29
9. ccls-r2-08 · Randomized crossover trial
   In a beverage-blinded, randomised, cross-over design, ten active women (age, 23·1 (sd 1·9) years; body fat, 22·0 (sd 4·6) %) consumed pre-sleep CC (30 g of protein, 10 g of carbohydrate and 0 g of fat)... morning REE (CC, 5840 (sd 1225); CP, 5694 (sd 732); PL, 5991 (sd 903) kJ/d, P=0·79)
   Br J Nutr, 2018 · checked 2026-09-29
10. ccls-r2-09 · Randomized crossover trial
    In total, 17 healthy women, 30-65 years old, consumed three meals in randomised order. The meals consisted of foodstuffs with similar nutrient composition but different types of protein (cod, cottage cheese, or soy protein isolate)... The serum insulin response after the milk protein meal differed from that of the cod protein meal with a larger AUC calculated up to 240 min.
    Eur J Clin Nutr, 2006 · checked 2026-09-29
11. ccls-r2-14 · Case-control
    Consumption of vegetables, fruits, saltwater fish and cottage cheese was significantly lower in patients with differentiated thyroid carcinoma than in controls, quite the contrary to starchy foods, especially white bread.
    Postepy Hig Med Dosw (Online), 2012 · checked 2026-09-29
12. ccls-r2-11 · Randomized crossover trial
    Chocolate mousse was liked more than cottage cheese (P < 0.05)... A healthy perceived food may thus impose greater risk for control of energy intake in NR.
    Obesity (Silver Spring), 2010 · checked 2026-09-29
13. ccls-r2-16 · US regulation
    (C) As required in § 101.13(e)(2), if the food meets these conditions without the benefit of special processing, alteration, formulation, or reformulation to lower cholesterol content, it is labeled to clearly refer to all foods of that type and not merely to the particular brand to which the label attaches (e.g., “low fat cottage cheese, a low cholesterol food.”).
    21 CFR 101.62, Nutrient content claims for fat, fatty acid, and cholesterol content of foods · checked 2026-09-29
14. ccls-r2-10 · Randomized controlled trial
    randomly assigned to the intervention [high protein energy-controlled diet via the provision of cottage cheese, Greek yogurt, low-fat milk, individualized biweekly nutritional counseling, a controlled walking program, and usual pregnancy care (UPC)] or control (UPC alone) groups... Children exposed to the BHIP intervention exhibited medium to large effect size reductions in pregnant person and partner reported externalizing
    Am J Clin Nutr, 2025 · checked 2026-09-29
15. ccls-r2-13 · Systematic review
    Of 57 outcomes of the effects of dairy foods on bone health, 53% were not significant, 42% were favorable, and 5% were unfavorable... Foods such as milk and yogurt are likely to be beneficial; others, such as cottage cheese, may adversely affect bone health... There are too few studies in males and minority ethnic groups to determine whether dairy foods promote bone health in most of the US population.
    Am J Clin Nutr, 2000 · checked 2026-09-29
16. ccls-r2-15 · Cross-sectional
    In contrast, a "traditional diet" (high intake of mixed dishes, e.g., biryani, croissants, zaatar fatayer, lasagna, white rice, and Arabic bread) was inversely associated with HGS (Q4 vs. Q1: -1.27 (-2.19 to -0.35)).
    Nutrients, 2026 · checked 2026-09-29