cottage vs Greek Yogurt
Side-by-side nutrition comparison per serving. See which fits your goals better.
Cottage cheese and Greek yogurt are the two heavyweight champions of the high-protein dairy aisle, and honestly, cottage cheese doesn't get nearly enough love. At 12.4g protein per 100g versus Greek yogurt's 9.95g, cottage cheese wins the protein-per-calorie battle while actually coming in leaner at just 1.02g fat compared to 1.92g. The calorie difference is negligible — 72 vs 73 — so this really comes down to texture preference and how you plan to use them.
Here's what most people miss: cottage cheese is dramatically more versatile in savory cooking. It blends into pasta sauces, works as a ricotta substitute, and makes killer high-protein pancake batter. Greek yogurt dominates in the creamy-smooth department — parfaits, smoothies, marinades. If you're purely optimizing for protein, cottage cheese is the quiet winner. If you care about mouthfeel and convenience, Greek yogurt earns its popularity.
Pro tip
Blend cottage cheese in a food processor for 30 seconds and it becomes almost indistinguishable from Greek yogurt in texture — use this trick for dips, dressings, or smoothie bowls when you want that extra 2.5g protein per serving.
Quick Verdict
Best for weight loss
cottage
Best for muscle gain
cottage
Best for low-carb
cottage
Macro Comparison
cottage: 100g (100g) | Greek Yogurt: 100g (100g)
72
cottage
73
Greek Yogurt
12.4g
cottage
9.95g
Greek Yogurt
2.72g
cottage
3.94g
Greek Yogurt
1.02g
cottage
1.92g
Greek Yogurt
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
69%
cottage
55%
Greek Yogurt
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| Nutrient | cottage | Greek Yogurt |
|---|---|---|
| Calories | 72 | 73 |
| Protein | 12.4g | 9.9g |
| Carbs | 2.7g | 3.9g |
| Fat | 1g | 1.9g |
| Fiber | 0g | 0g |
| Sugar | 2.72g | 3.56g |
| Sodium | 406mg | 34mg |
| Cholesterol | 4mg | 10mg |
| Saturated Fat | 0.65g | 1.23g |
| Potassium | 86mg | 141mg |
| Vitamin A | 11mcg | 90mcg |
| Vitamin C | 0mg | 0.8mg |
| Calcium | 61mg | 115mg |
| Iron | 0.14mg | 0.04mg |
Which Should You Choose?
For weight loss
Choose cottage. With 72 calories and 12.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose cottage. cottage delivers 12.4g protein per serving — 2.5g more than Greek Yogurt.
For low-carb diets
Choose cottage with 2.72g carbs per serving.
When you're cutting calories and every gram of protein matters, swapping Greek yogurt for cottage cheese in even one meal a day adds up over a week. Tracking the swap in Sunn helps you see exactly how those small protein gains compound.
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Take the free quizCommon Questions
Is cottage or Greek Yogurt better for weight loss?
For weight loss, cottage is the better choice. cottage has 72 calories and 12.4g protein per serving, while Greek Yogurt has 73 calories and 9.95g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, cottage or Greek Yogurt?
cottage has more protein per serving. cottage provides 12.4g and Greek Yogurt provides 9.95g of protein.
Can I eat both cottage and greek yogurt together?
Yes! Combining cottage and greek yogurt gives you 145 calories and 22.35g protein. This combination can work well as part of a balanced meal.