Is Cottage Cheese Healthier Than Greek Yogurt?

Short answer: Both are protein champions. Cottage cheese has more protein per 100 g (17 vs 10 g) but also more calories and saturated fat; low-fat Greek yogurt is lighter. Pick cottage cheese for maximum protein, yogurt for fewer calories.

Nutrition side by side

Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.

Which wins, and when

• Less energy: Greek yogurt — 48 kcal less per 100 g than cottage cheese.
• More protein: Cottage cheese — 7 g more per 100 g than Greek yogurt.
• Less saturated fat: Greek yogurt — 1.9 g less per 100 g than cottage cheese.

In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.

Portion tips

• Cottage Cheese: a typical serving (pack, 180 g) is 218 kcal — about 71 min of easy walking for a 70 kg (154 lb) person.
• Greek Yogurt: a typical serving (cup, 150 g) is 110 kcal — about 36 min of easy walking.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed.