Cottage cheese and Greek yogurt are popular dairy sources frequently added to dishes to boost nutrition. Both are high-protein sources but their nutrition profiles differ subtly.
How Do They Compare for Protein?
Cottage cheese and Greek yogurt are both good high-protein snack options. Cottage cheese generally contains more protein than Greek yogurt.
Greek yogurt has a smoother creamier texture.3 Cottage cheese has a higher sodium content which is undesirable for people who must carefully monitor their salt intake.1
Nutrition in Cottage Cheese and Greek Yogurt
The nutrition profile will vary depending on whether the product is nonfat full-fat or flavored cottage cheese or Greek yogurt.
Cottage Cheese vs Greek Yogurt: Nutrition Per 1-Cup Serving
| Cottage Cheese1 | Greek Yogurt2 |
|---|---|
| Water (%) 81 | 84 |
| Calories 180 | 146 |
| Protein (g) 24 | 20 |
| Fat (g) 5 | 4 |
| Carbohydrates (g) 9.5 | 8 |
| Calcium (mg) 230 (23% DV) | 230 (23% DV) |
| Sodium (mg) 700 (30% DV) | 68 (3% DV) |
| Zinc (mg) 1.3 (16% DV)6 | 1.2 (15% DV)6 |
| Selenium (mcg) 32 (58% DV) | 25 (45% DV) |
Key Daily value (DV) grams (g) milligrams mg micrograms (mcg).
Salt sodium is added during cottage cheese production so it provides significant sodium in the diet. However low-sodium cottage cheeses exist.
Bacteria added to ferment milk and produce Greek yogurt provide probiotics. Probiotics are beneficial microbes that support gut and immune health general health and wellness.4
Which Is Healthier?
Greek yogurt is the healthier option due to its probiotic and low-sodium content:
Probiotics such as those in Greek yogurt are associated with a lower risk of heart disease and may protect against type 2 diabetes.5
The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg daily.6 The American Heart Association encourages a further reduction in sodium to 1,500 mg daily.7
One cup of cottage cheese provides 47% of your daily sodium on a 1,500 mg budget.71 Consuming too much salt raises blood pressure and increases the risk of heart disease.8
How Are They Made?
Cottage cheese and Greek yogurt are processed differently affecting their nutritional and sensory qualities.
Cottage Cheese
To produce cottage cheese:
- Milk is mixed with an acid like vinegar.
- The acid separates the solids curds from the liquids whey.
- Curds are cut into large or small pieces and cooked to release moisture.
- Rinsing and draining the curds further removes liquid and reduces cottage cheese’s acidity.
- Large curds contain more moisture than small curds which may affect the cottage cheese’s taste.
- Salt is added to the curds for flavor and cream or thickeners for a velvety texture.9
Greek Yogurt
To make Greek yogurt:
- Milk is heated then cooled mixed with bacterial cultures and left to sit and ferment.
- The bacteria eat the sugar in the milk ferment it and help it thicken into yogurt.
- After fermentation the yogurt is strained to remove extra liquid whey to produce Greek yogurt.
- Greek yogurt is thicker and creamier with a higher protein content than regular yogurt.10 It also contains less lactose and fewer carbohydrates than regular yogurt due to the removal of excess whey.3
How Can I Use Them?
Cottage cheese and Greek yogurt are versatile ingredients incorporate them into your cooking for a nutrition boost.11
- Blend with herbs and other ingredients to create sauces and dressings
- Whip cottage cheese until smooth and use it as a replacement for ricotta in lasagnas and other pasta dishes
- Use in overnight oats for more of a pudding style
- Add to smoothies
- Swap Greek yogurt or cottage cheese for sour cream ricotta heavy cream or mayonnaise in a one-to-one ratio12
- Replace some of the oil in a recipe with Greek yogurt or cottage cheese
- Use as a substitute for cream cheese in cheesecake and other baked goods
- Blend with fruit and freeze for refreshing and nutrient-packed ice popsicles
