Cottage cheese has traveled from wartime staple to diet culture relic and, now, social media sensation. Younger generations are folding it into recipes, posting the results on TikTok and Instagram, and praising benefits ranging from protein and fullness to stronger bones.

Model and businesswoman Hailey Bieber mentioned her obsession with cottage cheese in a Harper’s Bazaar interview last year. She later shared a favored meal of chicken meatballs with tomato sauce and a large dollop of cottage cheese on top.

Other enthusiasts spread thick layers on toast, add scoops to snack plates, blend it with eggs or serve it as a side. Some have even transformed it into protein rich pizza dough, giving the mild dairy product a starring role in unexpected dishes.

The curds at the heart of cottage cheese have existed in some form for thousands of years. Registered dietitian Charissa Lim said the product came into vogue during World Wars I and II, when the United States government promoted it as an inexpensive protein substitute for meat conserved for soldiers.

That campaign also helped reduce a dairy surplus created by increased production for United States and Allied troops during both wars. Cottage cheese consumption later declined during the 1950s and 1960s before returning with the high protein, low carbohydrate weight loss movement of the 1970s.

Yogurt, followed by Greek yogurt, began outpacing it in the 1980s, according to Dr. Jennifer Nasser, a Philadelphia registered dietitian and associate professor in Drexel University’s nutrition sciences department. Social media has now helped put cottage cheese back in view.

Taste remains a more personal question. Cottage cheese can bring creaminess and a mild tang to recipes, even if some people need more convincing than others that the curds themselves are delicious.

Research specifically examining cottage cheese and human health remains limited, with few high quality studies available. Even so, Lim said the commonly cited claims about its nutritional value are generally true, and support for some of those benefits stretches back more than a century.

Dairy contains quality protein with all essential amino acids, according to Lim. These molecules form proteins and help the body digest, repair tissues, grow and carry out other important functions.

A 100 gram serving of cottage cheese contains 11 grams of protein, while a 1 cup, or 220 gram, serving contains 24.2 grams. It is particularly rich in casein, a protein digested more slowly that can help people remain full.

Cottage cheese also provides phosphorus, vitamin B12, selenium and zinc. Those nutrients support functions including blood cell formation, nerve function, bone health and metabolism, making the food more than a vehicle for protein alone.

Calcium is another selling point, although other foods can provide much more. A 100 gram serving of cottage cheese supplies about 10% of the calcium most adults need daily, compared with about 38% from 100 grams of sardines and 96% from the same amount of mozzarella cheese.

Its combination of protein, fullness, relatively low fat and modest calories can make cottage cheese useful for people pursuing weight loss, according to New York City registered dietitian Laura Iu. However, she stressed that cottage cheese does not itself cause weight loss.

A few small studies involving healthy participants and people with type 2 diabetes also suggest that including cottage cheese in meals may support blood glucose management. The food may prompt a greater insulin response than some other proteins, though the available studies were small.

“Overall, this trend is a net positive,” Lim said. “It’s touted as a super food. I don’t know if I necessarily agree with that, but it’s definitely a strong nutritional advantage to add it as a side or maybe as a nutritional boost to traditional dishes that we typically consume.”

Dietitians also caution that enthusiasm for protein can go too far. Most healthy adults are advised to consume 0.8 grams to 1 gram per kilogram of body weight, meaning someone weighing about 135 pounds would generally need approximately 48 to 61 grams each day.

Higher amounts may be appropriate for people age 65 or older, those recovering from eating disorders and those building more muscle than normal. Individual needs matter more than the social media push to maximize protein at every opportunity.

Sodium deserves attention as well, particularly for anyone monitoring salt because of high blood pressure or kidney disease. One cup of cottage cheese contains around 700 milligrams of sodium, so consumption should remain within any limits a person is following.

“Those choosing cottage cheese as their primary source of daily protein need to choose low-sodium, or no-sodium brands of cottage cheese,” Nasser said. She is also a spokesperson for The Obesity Society, a scientific nonprofit organization advancing obesity research, education and care.

Ultimately, a balanced diet matters more than concentrating on one food or a single nutrient. Daily eating should include varied whole fruits, vegetables, proteins and fats, with cottage cheese added if its resurgent appeal happens to suit your taste.