Cottage Cheese vs. Greek Yogurt

Nutrition comparison of Cottage Cheese and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cottage cheese versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cottage cheese and greek yogurt:

  • Both greek yogurt and cottage cheese are high in calcium and protein.
Detailed nutritional comparison of cottage cheese and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Cottage Cheese src
Image of Greek Yogurt src

Calories and Carbs

calories

Greek yogurt has 26% less calories than cottage cheese - greek yogurt has 73 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, cottage cheese is lighter in protein, lighter in carbs and heavier in fat compared to greek yogurt per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Greek Yogurt
Protein 46% 55%
Carbohydrates 14% 22%
Fat 40% 24%
Alcohol ~ ~

carbohydrates

Both greek yogurt and cottage cheese are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

The carbs in greek yogurt and cottage cheese are both made of 100% sugar.

sugar

Greek yogurt and cottage cheese contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and cottage cheese has 2.7g of sugar.

Protein

protein

Both greek yogurt and cottage cheese are high in protein. Greek yogurt is very similar to greek yogurt for protein - greek yogurt has 10g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Greek yogurt and cottage cheese contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

trans fat

Both greek yogurt and cottage cheese are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cottage cheese does not contain significant amounts.

cholesterol

Greek yogurt and cottage cheese contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than cottage cheese - greek yogurt has 0.8mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.

Vitamin A

Greek yogurt has 143% more Vitamin A than cottage cheese - greek yogurt has 90ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.

Vitamin D

Cottage cheese and greek yogurt contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and cottage cheese contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.

Vitamin K

Greek yogurt and cottage cheese contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

Both cottage cheese and greek yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Cottage Cheese Greek Yogurt
Thiamin 0.027 MG 0.044 MG
Riboflavin 0.163 MG 0.233 MG
Niacin 0.099 MG 0.197 MG
Pantothenic acid 0.557 MG 0.47 MG
Vitamin B6 0.046 MG 0.055 MG
Folate 12 UG 12 UG
Vitamin B12 0.43 UG 0.52 UG

Minerals

calcium

Both greek yogurt and cottage cheese are high in calcium. Greek yogurt has 39% more calcium than cottage cheese - greek yogurt has 115mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Greek yogurt and cottage cheese contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Greek yogurt and cottage cheese contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and cottage cheese has 104mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both cottage cheese and greek yogurt contain small amounts of beta-carotene.

Cottage Cheese Greek Yogurt
beta-carotene 12 UG 6 UG
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cottage cheese has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Cottage Cheese Greek Yogurt
alpha linoleic acid 0.017 G 0.007 G
Total 0.017 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, both cottage cheese and greek yogurt contain significant amounts of linoleic acid.

Cottage Cheese Greek Yogurt
linoleic acid 0.105 G 0.065 G
other omega 6 ~ 0.002 G
Total 0.105 G 0.067 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cottage Cheese or Greek Yogurt .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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FAQ

Does greek yogurt or cottage cheese contain more calories in 100 grams?
Greek yogurt has 30% less calories than cottage cheese - greek yogurt has 73 calories in 100g and cottage cheese has 98 calories.

Is greek yogurt or cottage cheese better for protein?
Both greek yogurt and cottage cheese are high in protein. Greek yogurt is very similar to greek yogurt for protein - greek yogurt has 10g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does greek yogurt or cottage cheese contain more calcium?
Both greek yogurt and cottage cheese are high in calcium. Greek yogurt has 40% more calcium than cottage cheese - greek yogurt has 115mg of calcium in 100 grams and cottage cheese has 83mg of calcium.