Greek yogurt vs Cottage cheese
Side-by-side nutrition breakdown per serving.
Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Greek yogurt | Cottage cheese | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 17g | 12.1g | 🥛 Greek yogurt |
| Calories (per serving) | 100.3 | 92.4 | 🧀 Cottage cheese |
| Fiber (per serving) | 0g | 0g | — |
| Fat (per serving) | 0.7g | 2.5g | 🥛 Greek yogurt |
| Protein Density Score? | 16.9 | 13.1 | 🥛 Greek yogurt |
| Serving Size | ¾ cup Greek yogurt nonfat (170 g) | ½ cup cottage cheese (110 g) | — |
| Calories for 30g Protein | 177 | 229 | 🥛 Greek yogurt |
How much for 30g protein?
Which Should You Choose?
🥛Choose Greek yogurt if you want:
Greek yogurt offers fewer calories and a higher protein-to-calorie ratio.
Greek yogurt consistently contains live active cultures. Cottage cheese varies by brand.
Greek yogurt's tangy thickness suits parfaits and sauces.
🧀Choose Cottage cheese if you want:
Cottage cheese packs 23.6g protein per serving vs Greek yogurt's 17.3g.
Cottage cheese's mild, lumpy texture works well in lasagnas or dips.
Cottage cheese's casein protein digests slowly, providing overnight muscle support.
Frequently Asked Questions
Greek yogurt offers fewer calories and a higher protein-to-calorie ratio, making it slightly better for weight-loss diets. However, both are excellent high-protein options.
Most commercial cottage cheese is pasteurized and lacks live cultures, whereas many Greek yogurts contain active probiotics. Check the label for 'live and active cultures'.
Yes, but expect differences in texture. Greek yogurt makes sauces thicker and tangier, while cottage cheese adds creaminess and curds. Blend cottage cheese for a smoother consistency.
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