Greek Yogurt or Cottage Cheese? Nutrition Experts Reveal the Better High-Protein Snack

Greek yogurt and cottage cheese are extremely popular dairy choices—both are featured ubiquitously across social media. But beyond being tasty additions to sweet and savory recipes alike, they’re equally loved for their unique nutritional benefits.

Although both Greek yogurt and cottage cheese are made from cow’s milk and touted as high-protein, they actually offer slightly different nutrition. Each has their place and may be a better fit for certain individuals, depending on their needs.

Here, we’ll explore the ins and outs of Greek yogurt and cottage cheese—what makes them unique, the nutrition they offer, and which is a better choice when prioritizing protein intake.

What Is Greek Yogurt?

First things first, what is Greek yogurt?

“Greek yogurt is made by curdling milk and then straining it multiple times to remove a significant amount of liquid whey, to result in a thicker, creamier, and much more tart yogurt than regular yogurt. In turn, it contains less lactose and is significantly higher in protein,” shares Jamie Baham, MS, RDN, LD, registered dietitian and owner of Ladybug Nutrition.

For a deeper look into Greek yogurt’s nutrition, here’s the nutrient breakdown, according to the USDA Database:

Plain Whole Milk Greek Yogurt (100 grams, around ½ cup)

Macronutrients
Calories: 95 calories
Protein: 9 grams (g)
Total Carbohydrates: 5 g
Fat: 4.4 g
Saturated Fat: 2.4 g

Micronutrients
Riboflavin (Vitamin B2): 0.24 milligrams (mg), 19 percent of Daily Value (% DV)*
Vitamin B12: 0.8 micrograms (mcg), 33% DV
Vitamin A: 38 mcg, 5% DV
Calcium: 111 mg, 11% DV
Zinc: 0.5 mg, 5% DV
Phosphorus: 126 mg, 10% DV
Selenium: 9.7 mcg, 18% DV
Sodium: 34 mg, 2% DV

Additionally, you can also expect Greek yogurt to offer plenty of probiotics. Otherwise, this nutritional analysis tells us a lot about how Greek yogurt can benefit overall health. “It delivers high-quality protein, probiotics for gut health, and key nutrients like calcium, potassium, phosphorus, and vitamins A, B2, and B12,” explains Ali McGowan, MS, RD, LDN, a Boston-based registered dietitian. These nutrients combine to support muscle, tissue, bone, heart, immune, gut, and metabolic health.

And given that Greek yogurt is lower in lactose than regular yogurt, it may be an especially smart choice for those sensitive to lactose. “For my patients who are lactose intolerant, Greek yogurt is also a safer option when testing tolerance with yogurt, since it tends to be lower in lactose than milk, regular yogurt, and even ice cream,” shares Baham. “Plus, the live and active cultures in Greek yogurt help further break down the lactose, making it even easier to digest.”

Maybe the only concern surrounding this dairy product is its saturated fat content. While some research shows full-fat dairy, like yogurt, to not be linked to higher cholesterol or heart disease risk, other studies tie saturated fat to increased cholesterol levels, in turn upping cardiovascular disease risk. However, the fermentation process involved in Greek yogurt (and cottage cheese) thankfully converts some of its saturated fat into heart-healthy unsaturated fats, further quelling this concern.

“Fermented dairy, like Greek yogurt, has been associated with benefits for bone, metabolic, and immune health,” McGowan concludes.

What Is Cottage Cheese? 

Ever trendy on social media, many of us likely are pretty familiar with cottage cheese. However, if you’re not, “cottage cheese is a soft, fresh cheese made from curdled milk,” explains McGowan. “It’s made by acidifying milk, which separates the whey from the curds,” Baham adds, with those curds going on to become cottage cheese.

Here’s a closer look at cottage cheese nutrition, according to the USDA:

Plain Cottage Cheese, Full Fat (100 grams, around ½ cup)

Macronutrients
Calories: 105 calories
Protein: 12 grams (g)
Total Carbohydrates: 5 g
Fat: 4.2 g
Saturated Fat: 2.6 g

Micronutrients
Riboflavin (Vitamin B2): 0.16mg, 13% DV
Vitamin B12: 0.7 micrograms (mcg), 29% DV
Vitamin A: 36 mcg, 5% DV
Calcium: 88 mg, 9% DV
Zinc: 0.45 mg, 5% DV
Phosphorus: 154 mg, 12% DV
Selenium: 9.7 mcg, 18% DV
Sodium: 350 mg, 18% DV

Certain brands of cottage cheese also contain digestion-supporting probiotics—but not all of them. “Generally, cottage cheese is rich in casein—a slow-digesting protein that helps with satiety and muscle repair—and provides calcium, selenium, and B vitamins,” shares McGowan. Speaking of B vitamins, “this protein-packed dairy food is also a great source of riboflavin (B2), which plays a key antioxidant role in reducing cell damage,” Baham adds. 

Ultimately, cottage cheese is pretty darn similar to Greek yogurt in terms of health benefits. “Like Greek yogurt, it’s a nutrient-dense, high-protein option that can support bone health and weight management,” McGowan summarizes—alongside championing energy metabolism and gut, heart, and immune health.

Which Dairy Product Is Better for You?

But this brings us to the question, which of these dairy products is actually better for you?

While the numbers are very similar, Greek yogurt offers slightly more micronutrients pretty much across the board compared to cottage cheese, with the exception of phosphorus and sodium. It’s also slightly lower in calories, a more reliable source of probiotics, and generally lower in lactose. There’s virtually no difference between the fat and saturated fat content of the two dairy products.

The sodium in cottage cheese, however, is not to be overlooked, as one small half cup serving provides almost a fifth of your daily allowance of the mineral—and most of us eat more than half a cup in one sitting. While cottage cheese might be the only high-sodium food one has in a day, that’s often not the case—and prolonged excessive sodium intake can lead to elevated blood pressure levels over time. 

But when deciding which of the two is the better high-protein snack, cottage cheese technically wins, as it boasts three more grams per serving. 

That said, they’re both excellent choices that offer protein, calcium, and a range of other beneficial micronutrients. “‘Better’ really depends on the individual and their specific health goals,” Baham agrees. “If you’re trying to reduce your protein intake—like in the case of chronic kidney disease, for example—a dollop of Greek yogurt will be lower in protein than a dollop of cottage cheese. If you’re trying to increase your calcium intake, Greek yogurt tends to be higher per serving than cottage cheese,” she adds.

Taste preference plays a role here, too. “It also comes down to what you enjoy. Greek yogurt contains probiotics and has a tangy, smooth texture, while cottage cheese offers a milder taste and chunkier consistency,” says McGowan.

The Bottom Line

Regardless of which dairy option you choose, plain varieties are always the best picks to avoid sneaky pro-inflammatory added sugars. Also be sure to look for cottage cheese that contains probiotics (usually advertised on the packaging).

With your plain Greek yogurt and cottage cheese, the culinary possibilities are nearly endless. “I love adding Greek yogurt to boost the probiotics and protein in my smoothies, or using it as a substitute for sour cream or mayo in my homemade dressings, whereas I like to use cottage cheese in both savory and sweet dishes like tasty dips, fluffy pancakes, and even homemade ice cream to reduce fat and added sugars,” shares Baham.

Meanwhile, McGowan loves “adding fruit, nuts, a drizzle of honey or maple syrup, or spices like cinnamon or Everything Bagel seasoning for extra flavor to either Greek yogurt or cottage cheese.”

At the end of the day, it’s hard to go wrong with either dairy choice, as both Greek yogurt and cottage cheese offer a range of beneficial nutrients and satiating protein, sure to keep you energized throughout the day.