Cottage Cheese or Milk: Which is Better for Bone Health?

SadaNews - If you are trying to consume more foods that support bone health, cottage cheese and milk are both good options. While both are high-quality sources of protein, milk provides calcium and vitamin "D", which are essential for building strong bones.

Milk provides more calcium and vitamin "D"

The elements calcium, vitamin "D", and phosphorus all support bone health. Most dairy products naturally contain larger amounts of these elements compared to cottage cheese, according to nutrition expert Leah Baron.

Leah explains: "The amount of vitamin D specifically varies depending on the level of fortification of the product. Milk contains vitamin D naturally," adding, "Not all cottage cheese brands are fortified; so if you are using cottage cheese to support bone health, make sure to choose the fortified type."

One serving of milk may contain about 100 international units of vitamin "D", while one serving of cottage cheese contains only 3 international units, according to Verywell Health.

Cottage cheese provides your body with protein

Diversity is important when planning a balanced diet, and cottage cheese offers other benefits.

Alyssa Ramsey, a nutritionist and author of the book "Eating Without Regret," states, "If your primary goal is to get enough calcium and vitamin D, milk is the stronger option."

She adds, "However, there is no one food (best) for bone health. Cottage cheese is still a valuable option, especially due to its high protein content that supports the structural components of bones. For some people, adding cottage cheese may help meet their overall protein needs more easily."

Nutritional value of cottage cheese versus milk

Leah believes that nutritionally, cottage cheese and milk are similar. She explains: "Both cottage cheese and milk contain a mix of carbohydrates, fats, and proteins."

She continues: "The fat content will vary depending on the type of milk and cottage cheese, while the carbohydrate content tends to be similar. The main difference is that when equal serving sizes are compared, cottage cheese contains about three times the protein of milk."

Alyssa Ramsey confirms that "milk is one of the easiest ways to get calcium and vitamin D. For people who enjoy drinking milk and can tolerate it, consuming one to two cups a day can be a helpful and convenient option to help meet calcium and vitamin D needs."

A cup of whole milk contains 149 calories and 8 grams of protein and fat each, 12 grams of carbohydrates, 95 mg of sodium, 306 mg of calcium, and 251 mg of phosphorus. In contrast, a serving of cottage cheese, about 110 grams, contains 116 calories, 13 grams of protein, 5 grams of fat, 5 grams of carbohydrates, 385 mg of sodium, 97 mg of calcium, and 169 mg of phosphorus.