Cottage Cheese vs Greek Yogurt: Nutrition Comparison
Cottage cheese and Greek yogurt are both high-protein dairy staples that have surged in popularity among fitness-conscious eaters. Both provide casein and whey protein, calcium, and probiotics. Greek yogurt typically has a smoother texture and slightly tangier flavour, while cottage cheese has a chunkier texture and milder taste. Cottage cheese tends to be higher in sodium than Greek yogurt. Greek yogurt generally edges ahead in protein density and is more versatile as a substitute for sour cream or mayo in recipes. Both are excellent everyday protein sources — the choice between them often comes down to personal preference and recipe application.
Nutrition Comparison
| Nutrient |
1/2 Cup (170g)*
|
1 Serving (170.0g)
|
|---|---|---|
| Calories | 136 kcal | 110.5 kcal |
| Total Fat | 3.8 g | 0 g |
| Saturated Fat | 2.3 g | 0 g |
| Cholesterol | 22.1 mg | 0 mg |
| Sodium | 586.5 mg | 74.8 mg |
| Total Carbs | 6 g | 7 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 6 g | 7 g |
| Protein | 21.1 g | 20 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.