Whether one is looking for a nutritious breakfast, a satisfying snack, or a creamy base for sauces and spreads, both cottage cheese and Greek yogurt present themselves as tasty and filling options. Both options are full of satisfying protein. But, with the ever-expanding range of choices in the dairy aisle, it's essential to understand the nutritional differences between these two popular foods to make informed dietary decisions.
Introduction
Yogurt, particularly Greek yogurt, has long been celebrated as a healthy breakfast and a go-to snack choice. Cottage cheese, once a retro favorite, is experiencing a resurgence in popularity. Both are high-protein foods. Yogurt is a widely consumed dairy product produced through the bacterial fermentation of milk. It utilizes yogurt cultures that ferment lactose and produce lactic acid, giving it a distinctive flavor and texture. It can be made from various types of milk, offering options such as fat-free or full-fat varieties. Cottage cheese is made from curds of pasteurized cow's milk, available in different curd sizes and varieties, including nonfat, reduced-fat, or regular milk, as well as creamed, whipped, lactose-free, reduced sodium, or sodium-free options.
Nutrition
When comparing the nutritional profiles of cottage cheese and Greek yogurt, it's essential to consider various factors, including macronutrient content, vitamin and mineral composition, and potential health benefits. For this article, we have chosen to compare 100 g of non-fat yogurt and 100 g of cottage cheese. There is a whole milk version of yogurt that retains approximately 4.48 grams of fat content (1).
Macronutrients and Calories
It is important to note that cottage cheese and yogurt have similar water content.
Calories
Cottage cheese contains 98 calories. Yogurt contains fewer calories compared to cottage cheese; it contains 59 calories.
Read also: Cottage Cheese Keto Guide
Protein
Cottage cheese and yogurt are very similar in their protein contents; however, cottage cheese has a little more, at 11.12 and 10.19 grams of protein, respectively. Both yogurt and cottage cheese are healthy, high-protein snacks. Cottage cheese contains appreciable amounts of all essential amino acids, whereas yogurt lacks. When it comes to protein, which helps you feel full and build muscle, the two foods are pretty comparable. Cottage cheese is savory soft cheese that has about 12 grams of protein per half-cup in the low-fat variety. Low-fat Greek yogurt is very similar, with about 10 grams of protein in a half-cup. Greek yogurt also has about twice as much protein as regular yogurt. Some varieties of Greek yogurt and cottage cheese can even have upwards of 15 to 20 grams of protein per serving.
Fats
Cottage cheese is higher in fat than yogurt. For a 100-gram serving, cottage cheese contains 4.3 grams of fat, while the fat content of yogurt is 0.39 grams. In cottage cheese and yogurt, the predominant fat type is saturated fatty acids, followed by monounsaturated and polyunsaturated fatty acids. Cottage cheese has a higher cholesterol level compared to yogurt. As dairy foods, both cottage cheese and Greek yogurt naturally contain fat, including saturated fat. Fat adds flavor and is "one of those key nutrients that tells our brain that we’ve had a meal and we’re feeling full. Fat also helps our bodies absorb certain nutrients, like the vitamin D in dairy. Some "good fats" can also be beneficial for heart health. Saturated fat, on the other hand, has been linked to increased LDL cholesterol, which can raise your risk for heart disease and stroke. In general, it makes sense to limit your daily saturated fat intake, experts told TODAY.com previously. And people with certain health conditions, particularly cardiovascular issues, may need to steer clear as much as possible. Both cottage cheese and Greek yogurt are available in non-fat, low-fat and full fat varieties. You can choose whichever variety works best with your individual preferences and health goals.
Carbohydrates
Both are also low in carbs, as long as you stick to plain varieties. While milk does contain some naturally occurring sugars, plain yogurt contains no added sugar.
Vitamins
Cottage cheese, overall, contains more vitamins than yogurt. Cottage cheese has more vitamins A, D, E, B5, and folate.
Minerals
Cottage cheese is more prosperous in sodium (10 times) and phosphorus. In comparison, yogurt is richer in calcium, potassium, and magnesium. There is another key difference that can be a little tricky when comparing the two foods. One thing to note is serving sizes are a little different. Cottage cheese is a half-cup. Yogurt is three-quarters of a cup. Greek yogurt doesn’t contain much sodium, but regular cottage cheese has a lot of it. Choose lower-sodium cottage cheese if you're watching your blood pressure. Here’s how two examples of Greek yogurt and cottage cheese compare:
Read also: Delicious Cottage Cheese Dishes
3/4 cup of plain whole-milk Fage Greek yogurt contains:
- Calories: 160
- Fat: 9 g
- Protein: 15 g
- Carbs: 5 g
- Sodium: 60 mg
- Calcium: 201 mg
- Potassium: 260 mg
1/2 cup of full-fat Good Culture cottage cheese contains:
- Calories: 80
- Fat: 2.5 g
- Protein: 14 g
- Carbs: 5 g
- Sodium: 340 mg
- Calcium: 70 mg
- Potassium: 80 mg
Glycemic Index
Acidity
The acidity (based on PRAL) values for cottage cheese and yogurt indicate that both foods are acidic, but cottage cheese is slightly more acidic. Cottage cheese has a PRAL value of 7.9 (acidic), while yogurt has a PRAL value of 5.3 (acidic).
Sodium Content
The biggest nutritional difference between Greek yogurt and cottage cheese is the sodium content. Cottage cheese is made with salt. It has about 350 milligrams (or 15% of your daily value) in a half-cup serving. Greek yogurt, on the other hand, does not contain any sodium. According to the Dietary Guidelines for Americans, adults shouldn't eat more than 2300 milligrams of sodium in a day. So, for most people, cottage cheese can still fit perfectly in a healthy diet, even if it contains more sodium than yogurt. But if your diet consists of a lot of packaged foods, you may want to be mindful of your sodium intake. Additionally, people with high blood pressure may need to watch their sodium intake and should think about that when choosing cottage cheese.
Probiotics
Probiotics are beneficial bacteria that occur naturally in some foods. In particular, probiotic foods are purported to help with gut health. Live cultures are needed to make yogurt, so it naturally contains lots of gut-friendly probiotics. Some cottage cheese brands contain probiotics by adding live cultures to their products. (It will say so on the package.) Greek yogurt is a good, natural source of probiotic bacteria. Some varieties of cottage cheese also contain probiotic bacteria, but not all of them. Check the label to be sure.
Read also: Protein on Carnivore: Cottage Cheese
Weight Loss and Diets
Cottage cheese and yogurt can be part of a healthy diet, and no clear winner exists. If weight loss is the goal or a risk of heart issues is a concern, go for the skim-milk option to avoid the fat and still get all the other nutritious benefits.
Keto Diet
Cottage cheese and yogurt are considered low-carb foods. They are keto diet foods. Cottage cheese, however, must be consumed without any toppings or syrups.
Vegan Diet
Because yogurt and cottage cheese are dairy products, vegans cannot consume them on vegan diets.
Dairy-free Diet
Most lactose-intolerant individuals do not experience an intolerance reaction to cottage cheese and yogurt because they contain low amounts of carbohydrates (lactose). In any case, this is a personal preference and is only a standard for some lactose-intolerant people. Cottage cheese and yogurt can be digested with lactase enzymes if necessary. A milk allergy is another reason to follow a dairy-free diet.
Health Benefits
Both are nutritious choices for heart, bone, and muscle health, with Greek yogurt offering a slight edge due to probiotics, lower sodium, and mineral balance.
Cardiovascular Health
The fat content in yogurt has been a subject of health-related discussions, given its predominantly saturated fat composition. However, recent research has revealed the nuanced impact of saturated fats, challenging the traditional belief that they directly lead to heart disease (2,3). While fat-free and low-fat yogurt options are popular, their health effects may differ from saturated fats in processed fast food. Current evidence suggests that yogurt fat might not be inherently harmful and could benefit heart health (4,5). Some studies indicate that saturated fat from whole milk products, like yogurt, may increase “good” HDL cholesterol and reduce the overall incidence of heart disease. Consuming yogurt has also been linked to reduced high blood pressure (6,7,8). The antihypertensive effects of cottage cheese are linked to inhibiting the angiotensin-converting enzyme (ACE), similar to ACE-inhibitor medications (Captopril, Lisinopril) (9). Notably, individuals on MAO inhibitors should exercise caution with certain cheeses containing tyramine. This way, cottage cheese, and yogurt are low-tyramine foods and may be consumed (10). Overall, moderate consumption of dairy products, including yogurt and cottage cheese, positively affects cardiovascular health.
Diabetes
Insulin resistance is a precursor to type 2 diabetes and heart disease (11). Intriguingly, certain studies suggest a potential link between the consumption of dairy products and a decreased risk of insulin resistance (12). While the exact mechanism remains unclear, an animal study demonstrated that calcium might regulate insulin sensitivity and reduce insulin resistance, especially in a high-fat diet (13, 14). The relationship between moderate dairy consumption, devoid of additives and sugars, and a lowered risk of developing type 2 diabetes is noteworthy (15). Additionally, research emphasizes the connection between reduced risks of metabolic disorders and diabetes (16). However, it's essential to note that full-fat dairy consumption has been associated with the development of pre-diabetes, which, if left uncontrolled, can progress into diabetes (17).
Downsides and Risks
Lactose Intolerance
Lactose intolerance poses considerations when comparing yogurt and cottage cheese. The lactose content in cheese decreases with aging, but as fresh, unripened cheese, cottage cheese contains more lactose, potentially exacerbating symptoms of lactose intolerance. The lactose content may increase if additional milk is added to the curd. This contrasts with aged cheeses like Parmesan, Cheddar, or Swiss, which individuals with lactose intolerance may better tolerate due to reduced lactose levels (18). While some research suggests that those with lactose intolerance might tolerate up to 12 g of lactose in a single sitting, the decision to include cottage cheese or yogurt in the diet depends on individual tolerance levels (19). Yogurt undergoing fermentation may break down some lactose during production, and probiotics could aid in digestion for specific individuals (20).
Dairy Allergy
Both cottage cheese and yogurt contain proteins such as casein and whey, which may pose concerns for individuals with allergies to these milk proteins (21). Milk allergies can trigger reactions ranging from hives and swelling to severe anaphylaxis. Due to the casein and whey in cottage cheese and yogurt, those allergic to dairy or milk proteins may experience allergic reactions to either of these products. Therefore, if you have a known milk allergy and have experienced adverse reactions to dairy products, avoiding cottage cheese and yogurt is advisable to prevent allergic responses. Additionally, cottage cheese, like yogurt, can cause digestive issues for individuals with lactose intolerance due to its lactose content.
Taste and Flavor
Aside from nutritional differences, these two high-protein foods also come with significantly different textures. Greek yogurt is known for its texture, which is thicker and creamier than other types of yogurt. On the other hand, thanks to its cheese curds, cottage cheese has a characteristically pebbled or lumpy texture that some people may find off-putting. Cottage cheese is solid and curdled, with a soft, creamy texture and milky taste. It is moister compared to yogurt. Yogurt has a smooth and creamy texture, is less solid and curdled than cottage cheese, and has a tangy taste from the fermentation process. Yogurt is known for its consistent, creamy feel, and while cottage cheese is moister with curds, yogurt is smoother in composition. Choose whichever texture you prefer.
Uses in the Culinary World
Thanks to its creamy texture and slightly tart flavor, Greek yogurt can be used in sweet or savory dishes. If adding it to warm dishes like soups or stews, stir it in after cooking to preserve the live probiotics. Yogurt is commonly enjoyed as a stand-alone snack, a key ingredient in smoothies, and a base for creamy dressings and sauces. It excels in desserts and baking, contributing moisture and a tangy profile.
Here are some ideas of how to eat more Greek yogurt:
- Sour cream substitute: Dollop it on baked potatoes or tacos. Haar makes a sour cream coffee cake with Greek yogurt.
- Smoothies: Blend into smoothies for added protein and creaminess.
- Parfaits: Alternately layer yogurt with your favorite combo of fruit, granola, nuts, and seeds.
- Mayo replacement: Just about anywhere you use mayonnaise, you can use Greek yogurt instead, like in tuna, egg or chicken salad.
- Dips and dressings: Replace the creamy ranch or dill dressings and dips with ones made with yogurt and herbs. Traditional tzatziki is also made with yogurt.
- Savory veggie bowl: Make a bowl with plain Greek yogurt, herbs, seasoned chickpeas, cucumber, tomato, onion, dill and whatever else you want to add.
- Pancakes and waffles: Greek yogurt is a great way to add protein to pancakes and this particular recipe is super freezable so you can make a big batch to thaw as needed.
- Flatbread topping: Spread Greek yogurt on flatbread and then top with salmon and veggies for a tangy, protein-forward meal.
Cottage cheese does actually melt, so it can be a great high-protein, lower-fat swap for Cheddar, mozzarella or other cheeses. On the other hand, cottage cheese finds its place in salads, serving as a wholesome snack or being incorporated into desserts and cooked dishes like casseroles.
Here are some ideas of how to eat more cottage cheese:
- Quiche: Haar makes a crustless quiche with cottage cheese as the main base.
- Pasta: Use cottage cheese in place of ricotta to power up lasagna, Stangland recommends. Or, try this creamy kale pasta dish.
- Toast topping: Routhenstein likes to spread it on whole-grain toast with sliced avocado and tomato for a quick savory snack or breakfast.
- Pancakes and waffles: Swap out the milk or cream in your recipe with cottage cheese for a fully protein-rich breakfast choice, Stangland says.
- Flourless wrap: Mix cottage cheese with eggs and herbs and then bake to create a tasty flourless wrap. Fill it with chicken and veggies for a yummy lunch.
Which one is better?
Both cottage cheese and Greek yogurt are healthy, high-protein options that will leave you feeling full. So you really can't go wrong with either choice. You can also use both cottage cheese and Greek yogurt as a base for other nutritious ingredients, like fresh fruit, granola, nuts and seeds, which add more healthy fat, protein and fiber. Overall, both are nutritious choices for heart, bone, and muscle health, with Greek yogurt offering a slight edge due to probiotics, lower sodium, and mineral balance. You really can’t go wrong with either snack, but is one healthier or better than the other?
The only exception is salt: If you're watching your sodium intake, you may want to opt for Greek yogurt over cottage cheese. But “better” also depends on your individual health profile and goals. Sometimes, choosing the right variety of either one is more of a consideration. If weight loss is the goal or a risk of heart issues is a concern, go for the skim-milk option to avoid the fat and still get all the other nutritious benefits. It also depends on how you plan to use them. Greek yogurt is a good swap for mayo, sour cream or buttermilk in recipes, and cottage cheese can be a healthier sub for other cheeses. Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.