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Does cottage cheese cause acne?
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Cottage cheese is unlikely to be a breakout trigger for most people.
One serving brings a lot of dairy (milk hormones) and a little saturated fat or omega-6.
Why this score
- Glycemic: no meaningful carbs, so no insulin spike from this food.
- Dairy: 113 g. Milk proteins may act like growth signals; for some people they raise skin oil within a few days.
- Inflammation: 3 g saturated fat and 0.1 g omega-6, a small load.
Evidence: Hoppe 2004 (n=24): 1.5 L of skim milk a day raised IGF-1 by 19% within 7 days (study). Juhl 2018 meta-analysis of 14 studies: any dairy intake raised acne odds by 25% (study). All 13 sources.
Score breakdown
| Axis | What it measures | Points |
|---|---|---|
| Glycemic | Glycemic load (no meaningful carbs) | −0 / 50 |
| Dairy | Dairy grams (milk hormones) | −25 / 25 |
| Inflammation | Saturated fat + omega-6 | −3.9 / 25 |
| Skin Boost | Omega-3 + polyphenols | +0 / 25 |
| Skin Score | 71 / 100 · GOOD |
Nutrition in one serving (113 g)
| Carbs | 3.8 g |
|---|---|
| Dairy | 113 g |
| Saturated fat | 3 g |
| Omega-6 | 0.1 g |
| Omega-3 | 0 g |
| Polyphenols | low |
Estimates for a typical serving eaten with a meal. Real foods vary by brand and recipe.
Compared with
Not medical advice. This score is for cottage cheese on its own. What you eat with it changes the result: protein and fat slow the sugar spike, and breakouts usually show up 3 to 7 days after a meal, which is why SpotBite tracks your meals over time rather than judging one food. Diet is one factor among many (hormones, genetics, skincare, stress, sleep).
See your own pattern
Scan what you actually eat and SpotBite shows which foods line up with your breakouts a few days later. Free on iPhone and Android.
Related foods
- Whole milk 64
- Skim milk 68
- Cheddar cheese 71
- Mozzarella 71
- Parmesan 85
- Cream cheese 68
- Feta cheese 72
- Blue cheese 71