On protein these two are effectively tied — 10.3 g per 100 g for nonfat Greek yogurt against 10.45 g for cottage cheese. That surprises people, because Greek yogurt has the high-protein reputation. Greek yogurt is lower in calories (61 against 81) and fat (0.37 g against 2.27 g).
The genuinely large difference is sodium: 308 mg per 100 g in cottage cheese against 36 mg in Greek yogurt, roughly eight and a half times as much. Cottage cheese is a salted product and yogurt is not, and that is the number worth deciding on.
| Nutrient | Greek Yogurt (plain, nonfat) | Cottage Cheese |
|---|---|---|
| Calories | 61 kcal | 81 kcal |
| Protein | 10.3 g | 10.45 g ✓ |
| Total Carbohydrate | 3.64 g | 4.76 g |
| Dietary Fiber | 0 g | 0 g |
| Total Sugars | 3.2 g ✓ | 4 g |
| Total Fat | 0.37 g | 2.27 g |
| Saturated Fat | 0.11 g ✓ | 1.24 g |
| Sodium | 36 mg ✓ | 308 mg |
Notable compounds in each
Greek Yogurt (plain, nonfat)
When to choose each
Reach for Greek yogurt for the same protein at fewer calories, far less sodium, and live cultures that cottage cheese generally does not carry. Reach for cottage cheese when you want the savoury option — its salt and curd texture suit toast and salads where yogurt would not work — and note that lower-salt versions are sold if that is the sticking point.
Greek yogurt vs cottage cheese nutrition per 100g
Both figures are for the plain, unsweetened products: nonfat Greek yogurt and regular cottage cheese. Flavoured yogurts are a different food — added sugar commonly doubles the carbohydrate shown here.
The sugars in both are lactose rather than anything added, at 3.2 g and 4 g per 100 g. Full-fat Greek yogurt carries considerably more fat and calories than the nonfat figures above, so check which one you are buying.
Common questions
Which has more protein, Greek yogurt or cottage cheese? They are essentially the same: 10.3 g per 100 g for nonfat Greek yogurt and 10.45 g for cottage cheese. Neither has a meaningful advantage.
Is cottage cheese high in sodium? Comparatively, yes — around 308 mg per 100 g, about eight times what plain Greek yogurt carries. Reduced-salt versions are widely available and are worth looking for if you eat it often.
Which is better for weight loss, Greek yogurt or cottage cheese? Greek yogurt is slightly lower in calories for the same protein, so per calorie it edges it. The difference is small, and either is a high-protein choice compared with most breakfast foods.
Can you eat cottage cheese and Greek yogurt every day? Both are ordinary dairy foods and there is no particular reason to limit them, though if you are watching sodium the cottage cheese is the one that adds up. Anyone avoiding lactose should note both contain it, Greek yogurt somewhat less.