Is cottage cheese or Greek yogurt better for 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 high-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.

Can I get enough protein from Greek yogurt?

A 7-ounce (200-gram) serving of Greek yogurt provides 20 grams of protein , which makes it a high protein food. In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium, and zinc — all of which play important roles in supporting your health.

How much cottage cheese should I eat a day?

The calcium in cottage cheese can help strengthen your bones Reading the label of a well known cottage cheese brand, a half-cup serving yields 10% of your calcium needs for the day . Double that to a full cup, and you're doing your bones some good.

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.

What 3 foods contain the highest amount of protein?

Foods that are highest in protein typically include lean meat, poultry, and seafood . But you can also get protein from eggs, beans, nuts, seeds, and soy products.

Which snack is an excellent choice for protein?

Some of the best high-protein snacks include cottage cheese, greek yogurt, banana with nut butter, dry-roasted edamame, and hard-boiled eggs .

What single item has the most protein?

Top 10 Foods Highest in Protein. #1: Turkey Breast (and Chicken Breast) #2: Fish (Tuna, Salmon, Halibut) #3: Cheese (Low-fat Mozzarella and Cottage Cheese) Protein in 100g 1oz Slice (28g) Protein to Calorie Ratio. 32g. 9g. 1g protein per 4.7 calories. ... #4: Pork Loin (Chops) #5: Lean Beef and Veal (Low Fat) #6: Tofu. More items...

Which has more protein eggs or Greek yogurt?

Greek yogurt is a far more nutritious option. “Six ounces contain 15 grams of protein — two to three times the amount you'd find in regular yogurt and more than the amount 2 ounces of meat or two eggs provide,” notes Hopsecger. Greek yogurt also boasts probiotics, the healthy bacteria that support gut health.

Does Greek yogurt have more protein than regular protein?

So, compared with regular yogurt, Greek yogurt has more than twice as much protein and slightly fewer carbohydrates. But regular yogurt has more calcium and potassium. It's important to note: Some yogurts have added sugar, so be careful to check the nutrition labels.

Does cottage cheese have more protein than 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.