September-October 2023

Kohlrabi is a cruciferous vegetable that consists of a bulb with stems and leaves, all of which is edible. It can be enjoyed raw or cooked. One cup of raw kohlrabi contains about 36 calories, 8 g of carbohydrates, 5 g of fiber, 32 mg of calcium, 472 mg of potassium, 84 mg of vitamin C, and 0.2 mg of vitamin B6.1 Health benefits Kohlrabi has various health benefits due to its nutritional composition. Kohlrabi is an excellent source of vitamin C; this vitamin facilitates various essential physiologic processes, such as immune response, energy metabolism, and neurotransmission.2 Additionally, vitamin C is an antioxidant that helps protect against oxidative damage, thereby potentially reducing the risk of developing or slowing the progression of certain chronic diseases, such as cancer and cardiovascular disease.2,3 Kohlrabi, like other cruciferous vegetables, contains glucosinolates, which are sulfur-containing phytonutrients that have antioxidant and anticarcinogenic properties.4,5 Furthermore, kohlrabi is a good source of fiber, which helps maintain normal bowel movements and prevent constipation.6–8 Fiber consumption also slows the absorption of glucose, thereby stabilizing blood sugar levels after meals,6-8 and fiber intake can help protect against cardiovascular disease.6,7  Bottom Line Kohlrabi is a nutritious, versatile vegetable to add to your diet. Sautéed, roasted, or raw, there’s no wrong way to enjoy this winter wonder! Sources Kohlrabi, raw. US Department of Agriculture FoodData Central. 1 Apr 2019. Accessed 20 Jan 2026. https://fdc.nal.usda.gov/food-details/168424/nutrients Lykkesfeldt J, Carr AC. Vitamin C. Adv Nutr. 2024 Jan;15(1):100155.  Vitamin C: fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. Updated 31 Jul 2025. Accessed 20 Jan 2026. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/  Cruciferous vegetables. Linus Pauling Institute Oregon State University. 2005. Updated Dec 2016. Reviewed Apr 2017. Accessed 20 Jan 2026. https://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables Yi GE, Robin AH, Yang K, et al. Identification and expression analysis of glucosinolate biosynthetic genes and estimation of glucosinolate contents in edible organs of Brassica oleracea subspecies. Molecules. 2015;20(7):13089–13111.  P NPV, Joye IJ. Dietary fibre from whole grains and their benefits on metabolic health. Nutrients. 2020;12(10):3045.  Akbar A, Shreenath AP. High fiber diet. Updated 1 May 2023. In: StatPearls. StatPearls Publishing; 2024. Accessed 20 Jan 2026. https://www.ncbi.nlm.nih.gov/books/NBK559033/ Mayo Clinic Staff. Dietary fiber: essential for a healthy diet. Mayo Clinic. 4 Nov 2022. Accessed 20 Jan 2026. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983  

By Sarabeth Lowe, MPH Ms. Lowe is a Communication Specialist at the University of Delaware Disaster Research Center. Ice cream. Pancakes. Tofu. Biscuits. Whether it’s scooped straight from the tub or spread across snack foods, cottage cheese is making a comeback.1–3 This dairy delicacy saw nearly 50 years of steady decline after peaking in popularity in the 1970s.1,4 In March 2025, however, Google searches for “cottage cheese” reached the highest levels since 2004.5 There are several reasons it has returned to the American diet—and TikTok—with such a vengeance. Here’s what you should know. How it’s made Similar to mozzarella and ricotta, cottage cheese is a curdled milk product. Making it is a relatively simple process, one that you can even carry out at home, that requires only a few ingredients and careful handling. It’s not an ultra-processed food. In fact, the term “cottage cheese” reflects its humble, pastoral origins; the cheese was generally made in cottage-type houses from leftover milk.1,6 Preparation begins by adding an acid, such as vinegar, to pasteurized milk. This separates the milk solids from the whey, forming a curd. This semisolid byproduct is removed at just the right moment and cut into small pieces, which are then cooked, washed, and pressed gently to absorb any remaining whey.1,4,5,7,8 These curds are rinsed, and other additives, such as cream and salt, are mixed in. All of these steps and ingredients give cottage cheese its tangy, mild flavor and unique, albeit lumpy, texture. Nutrition profile Though decades of research have shown that cottage cheese is a nutritious food, there is not a wealth of high-quality data from randomized controlled trials that definitively point toward specific health benefits.6 However, its excellent nutrient profile is well established, supporting its place in a healthy diet.2,7,9–13 It’s worth noting that cottage cheese is available in three types—nonfat, low-fat, or whole-fat—and that the type of milk and any added ingredients affect its nutritional content.12 Compared with other dairy products, cottage cheese is a relatively healthy option.13,14 A half-cup serving of full-fat cottage cheese contains around 100 calories, whereas an equal serving of ricotta cheese contains about 190 calories, and a three-quarter-cup serving of full-fat Greek yogurt has roughly 160 calories.2,14 A same-sized serving of 2% fat cottage cheese typically has less saturated fat and 5 times more potassium than hard cheeses.12,14 It is also an important source of selenium, riboflavin, magnesium, and phosphorus.1,2,7,11–15 Notably, cottage cheese is lower in calcium compared to other dairy products, and, unlike milk, is not generally fortified with vitamins A and D.1,11,15 At a glance: cottage cheese nutrition facts. The following information is provided by the United States Department of Agriculture for a 100-g (about 3.5 oz or just under a half cup) serving of low-fat (2% milkfat) cottage cheese.10,14 Calories: 84 Fat: 2.3 g Sodium: 321mg Carbohydrates: 4.3 g Fiber: 0 g Sugars: 4.1 g Protein: 11 g Calcium: 111 mg Cottage cheese’s high protein content is perhaps one of its best selling points.1 In addition to providing a high amount of this essential macronutrient, cottage cheese is rich in casein.7,11,12,15–19 Casein is a complete protein, meaning that it contains all of the essential amino acids your body needs.12,20 It is also a slow-digesting protein, which can promote feelings of fullness and prevent spikes in blood sugar.21  Choices and Considerations As with all foods, moderation is important. Cottage cheese tends to be high in sodium, which can increase blood pressure and, thus, your risk for heart attack and stroke.2,11,18–20,22 This is an especially important consideration because Americans, on average, already overconsume salt.17,22–24 The same applies to the fat content across different varieties. Though cottage cheese is relatively low in saturated fat, it still contributes to your overall intake. A diet rich in those kinds of food can raise your blood levels of low-density lipoprotein (“bad”) cholesterol, also increasing the likelihood of the same cardiovascular risks.2,13 Fortunately, grocery stores often carry multiple varieties of cottage cheese that range in their nutrient profiles and flavors. Here are some factors to consider when choosing the kind that best meets your needs and preferences. Nutritional tradeoffs. Cottage cheese comes in three fat levels: fat-free (0%), low-fat (1%), reduced-fat (2%), and whole milk (4%). While low-fat options have fewer calories and more protein, some research shows that full-fat cottage cheese increases satiety.25 With moderation, any variety can fit into a healthy diet. Sodium content. Because salt is a main ingredient in cottage cheese, even a small portion can significantly contribute to your overall sodium intake. Consider buying a low- or reduced-sodium option, ideally one that has 300 mg or less per serving.2,10,14,25–27 Probiotics. While many cottage cheeses are fermented, not all varieties contain probiotics, the live microorganisms that can improve gut health.25,27–30 If you are interested in this health benefit, look for labels that say “live” or “active cultures.” Extra ingredients. For better or worse, some cottage cheeses contain extra ingredients. These can include ones that create a specific flavor profile, such as honey, herbs, and fruit, or additives that make the dish more appealing, such as artificial sweeteners, gums, and thickening agents. Many high-quality cottage cheese brands are made without these additional ingredients, and nutrition experts generally recommend prioritizing whole, unprocessed foods whenever possible.2,14,25–27 Lactose. During preparation, much of the whey is drained from cottage cheese, resulting in naturally lower lactose levels.10,31 Some people who are lactose intolerant can eat cottage cheese with few symptoms. If you are sensitive to lactose, look for containers labeled as “lactose-free.” Texture. There is no nutritional difference between large-curd and small-curd cottage cheese; the difference in size is simply a result of how each type is made.11,14,26 However, large-curd cottage cheese tends to be higher in moisture, so it may be perceived as tasting creamier and sweeter than the latter. Small-curd varieties tend to taste slightly tangier and more acidic.14,26 There is no one-size-fits-all approach to choosing the type of cottage cheese that’s best for you, but experts suggest selecting a variety that is minimally