Eggs vs Cottage Cheese: Nutrition Comparison
Eggs and cottage cheese are both popular high-protein breakfast and snack options, but they have meaningfully different nutritional profiles. Eggs deliver complete protein along with fat-soluble vitamins A, D, E and K, plus choline — a nutrient critical for brain function that many people are deficient in. Cottage cheese is lower in fat than whole eggs, higher in calcium, and provides a good hit of casein protein which digests slowly and supports satiety. Both are versatile, affordable, and nutritious. Eggs are more nutrient-dense per calorie, while cottage cheese offers more protein per calorie at lower fat.
Nutrition Comparison
| Nutrient |
1 Serving (113g)*
|
1/2 Cup (113.0g)
|
|---|---|---|
| Calories | 175.1 kcal | 90.4 kcal |
| Total Fat | 12 g | 2.5 g |
| Saturated Fat | 3.7 g | 1.5 g |
| Cholesterol | 479.1 mg | 14.7 mg |
| Sodium | 139 mg | 389.8 mg |
| Total Carbs | 1.2 g | 4 g |
| Dietary Fiber | 1.2 g | 0 g |
| Sugars | 0 g | 4 g |
| Protein | 14.2 g | 14 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.