Calcium in cottage cheese
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Calcium Content in Cottage Cheese: An Overview
Introduction to Calcium in Cottage Cheese
Cottage cheese is a popular dairy product known for its high protein content and versatility in various diets. However, its calcium content is often a point of discussion, especially for those looking to increase their calcium intake for bone health and other physiological benefits.
Baseline Calcium Content in Cottage Cheese
The calcium content in cottage cheese can vary significantly depending on the manufacturing process and the type of cheese. On average, commercially made cottage cheese contains about 75.9 mg of calcium per 100 grams. This is relatively low compared to other dairy products, providing only about 6% of the Recommended Daily Allowance (RDA) for adults.
Factors Influencing Calcium Content
Manufacturing Variables
Several manufacturing practices can influence the calcium content in cottage cheese. Variables such as temperature treatment of the milk, addition of calcium chloride and sodium phosphate salts, size of curd, pH at cutting, and washing procedures can all affect calcium retention. For instance, larger curds and fewer washes tend to retain more calcium. Additionally, the use of rennet and ultrafiltration techniques can also impact calcium levels, although these methods have shown mixed results in terms of effectiveness.
Types of Cottage Cheese
The method of production also plays a crucial role. Cottage cheese made by direct acidification tends to have a higher calcium content (91.2 mg/100g) compared to that made by the culture method (76.6 mg/100g). Low-fat cottage cheese generally contains more calcium than regular cottage cheese, with some samples showing up to 102.3 mg/100g.
Calcium Supplementation
Methods of Supplementation
To address the low calcium content, various supplementation methods have been explored. Adding calcium salts such as calcium chloride, lactate, or phosphate can double the calcium content to approximately 145 mg/100g without affecting the pH or microbial stability of the cheese during refrigerated storage. However, sensory evaluations indicate that these supplements can negatively impact the taste, with control samples often scoring higher in flavor and preference.
Bioavailability
The bioavailability of calcium in fortified cottage cheese has been validated through both chemical and bioassay tests. Studies show that calcium fortification significantly increases calcium availability, and the best chemical test for bioavailability is ionic dialyzed calcium in non-digested diets.
Nutritional Benefits and Considerations
Additional Nutrients
Cottage cheese is not only a source of calcium but also provides other essential nutrients such as phosphorus, magnesium, and various B-complex vitamins. The addition of calcium chloride to skim milk, for example, can increase both calcium and folic acid content in the cheese. This makes cottage cheese a valuable addition to diets aimed at improving overall nutrient intake.
Health Implications
Including cottage cheese in the diet can be beneficial for various populations. It is particularly recommended for women to build up calcium storage to fight osteoporosis, athletes looking to increase their protein intake, and individuals with type II diabetes to help reduce postprandial glucose levels. Moreover, the average consumption of cottage cheese does not pose significant risks related to heavy metal exposure, making it a safe dietary choice.
Conclusion
Cottage cheese, while not the highest in calcium among dairy products, offers a moderate amount that can be enhanced through various manufacturing and supplementation methods. Its nutritional profile, including high-quality proteins and essential vitamins, makes it a valuable food item for a balanced diet. However, taste preferences and bioavailability are important considerations when opting for calcium-fortified versions.
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