Is cottage cheese better than yogurt for high protein?

A closer look at both these health trends revealed some surprising results: A 100-gram serving of full-fat cottage cheese contains 11.5 grams of protein and 4.3 grams of fat. The same amount of full-fat Greek yogurt has about 8.7 grams of protein and nearly as much fat (4.1 grams).

Is cottage cheese a good protein snack?

Notably, protein accounts for over 70% of the calories in cottage cheese. Cottage cheese is an excellent source of protein and contains relatively few calories. It's also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.

Which is better for you low-fat yogurt or low-fat cottage cheese?

Cottage cheese and yogurt are much the same nutritionally. The biggest difference is in the sodium count, but if you choose lower sodium versions, you'll get similar amounts of all the nutrients.

Is it healthy to eat cottage cheese every day?

He said that while most cheese, including cottage cheese, contains nutrients such as vitamins and calcium, it can also have high levels of sodium and fat, so he recommends eating it in moderation .

What has more protein eggs or cottage cheese?

And that's just the protein in a personal-size cup of the stuff (5.3 oz)—in that size, those wannabe trendy cottage cheeses are weighing in at 16 to 19 grams of protein; eggs have about 6 g each.

Can you replace Greek yogurt with cottage cheese?

Cottage cheese is a great swap for greek yogurt because it's also lower in calorie, packed with protein, and has a much more mild flavor making it an easy addition to recipes.

What is the healthiest cottage cheese to eat?

Best: Friendship Dairies 1% Low-Fat Whipped Cottage Cheese The Friendship brand of cottage cheese is a great bet, according to registered dietitian Lauren Harris-Pincus, specifically the 1%, low-fat whipped version, which contains 110 calories, 1.5 grams of fat and 19 grams of protein per 5-ounce serving.

Is cottage cheese anti-inflammatory?

A 2021 study of 35,352 postmenopausal women published in the Journal of the Academy of Nutrition and Dietetics reported a connection between higher intakes of dairy foods (including cottage cheese) and lower levels of CRP and IL-6. The same study revealed that eating yogurt was linked to a drop in type 2 diabetes risk.

Does cottage cheese lose protein when cooked?

The proteins in Cottage cheese whey are rel- atively resistant to heat denaturation (Figure 3).

Is it better to eat cottage cheese in the morning or at night?

Tip. A small serving of cottage cheese before bed offers protein to help your body repair and build muscle and keeps you from waking up starving.

What is the best form of protein?

Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa , are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources. You can also get essential amino acids from plant-based foods.

Is yogurt good for a high protein diet?

2. It's high in protein. Yogurt provides an impressive amount of protein, with about 12 grams per 8 ounces (227 grams) (2). Protein is shown to support metabolism by increasing your energy expenditure, or the number of calories that you burn throughout the day ( 11 ).

Does cottage cheese have as much protein as meat?

Dry curd cottage cheese contains more protein per lb. than either beef, pork, or lamb . Only chicken and veal have a higher protein content. So, Americans should consider using cottage cheese as a high protein ingredient in cooking.

Is Cottage Cheese or Greek Yogurt a Healthier High-Protein Snack? (2024)

Picking healthy snacks at the grocery store can feel pretty daunting at times. There are thousands of foods to choose from, many touted as beneficial or nutritional.

We put two popular high-protein snacks—plain Greek yogurt and cottage cheese—head-to-head in terms of nutrition to find out which is healthier.

Let's take a look at the nutritional information for 1 cup of plain low-fat Greek yogurt and compare it to the nutrition in 1 cup of plain low-fat 2% cottage cheese. All numbers are per the USDA.

Healthy High-Protein Snacks

Protein

Both Greek yogurt and cottage cheese are rich in lean protein and are virtually tied with each having 24 grams of protein per cup. Both yogurt and cottage cheese are available in full-fat, reduced-fat and fat-free varieties.

Some companies also make lactose-free varieties of Greek yogurt and cottage cheese, so you don't have to shy away from these high-protein choices if you're lactose-free. Just look for the lactose-free label.

Which Is Healthier: Greek Yogurt or Regular Yogurt?

Calcium

Greek yogurt has a slight edge in calcium—a mineral most people need more of. A cup of Greek yogurt has 282 milligrams of calcium, while a cup of cottage cheese has 227 mg.

Calories

One cup of low-fat plain Greek yogurt contains about 179 calories, and 1 cup of low-fat cottage cheese is about 180 calories. So again, a virtual tie.

Sodium

So far, these two high-protein snacks are neck in neck when considering protein, calcium and calories. But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver 8 to 9 times the sodium found in Greek yogurt.

Greek yogurt has about 83 mg of sodium in 1 cup, whereas a cup of cottage cheese can have upward of 700 mg of sodium. That's about one-third of the recommended daily limit of 2,300 mg. If you're watching your sodium intake and eat cottage cheese, opt for a reduced-sodium or no-salt-added variety.

9 Easy Ways to Cut Sodium in Your Diet

Probiotics

While Greek yogurt is more likely to contain probiotics—those microscopic gut-friendly bacteria—there are some brands of cottage cheese that also contain probiotics. Not all brands of cottage cheese contain probiotics, though, so be sure to read the label.

The Bottom Line

And the winner is... plain Greek yogurt by a very thin margin. Greek yogurt's advantage is very slight due to a little more calcium, lower sodium and a higher chance of containing probiotics. With that said, if you opt for a flavored variety instead of plain Greek yogurt, it might add more sugar than you're looking for, so choose plain and sweeten it with fruit.

Ultimately, both Greek yogurt and cottage cheese are healthy high-protein snacks. You really can't go wrong with either one. If you choose cottage cheese, though, try to opt for a low-sodium variety. Fruit can be added to it for added sweetness and nutrition, or if you prefer savory, try mixing in your favorite diced vegetables with a little bit of fresh dill and cracked black pepper.