Greek yogurt and cottage cheese are both excellent high-protein snack choices. Greek yogurt typically has less protein than cottage cheese.
In a single cup:
- 24 grams (g) of protein in cottage cheese
- Plain Greek yogurt: 20 g of protein
Which you prefer as a snack may depend on additional factors:
- The texture of Greek yogurt is creamier and smoother.3
- People who need to watch how much salt they eat should avoid cottage cheese because of its higher sodium content.1
Greek yogurt and cottage cheese’s nutritional value
Depending on whether the product is full-fat, nonfat, or flavored Greek yogurt or cottage cheese, the nutritional profile will change.
Greek Yogurt vs. Cottage Cheese: Nutrition Per 1-Cup Serving
| Greek Yogurt 1 | Cottage Cheese 2 |
|---|---|
| Water (%) 81 | 84 |
| 180 | 146 calories |
| Protein (g) 24 | 20 |
| Fat (g) 5 | 4 |
| 9.5 g of carbohydrates | |
| 230 (23% DV) mg of calcium | |
| Sodium (mg) 68 (3% DV) | 700 (30% DV) |
| Zinc (mg) 1.3 (16% DV) | 6 1.2 (15% DV) 6 |
| Selenium (mcg) 32 (58% DV) | 25 (45% DV) |
Key: micrograms (mcg), milligrams (mg), grams (g), and daily value (DV).
Cottage cheese contributes a substantial amount of sodium to the diet because salt (sodium) is added during its production.
But there are cottage cheeses that are low in sodium.
Probiotics are produced by adding bacteria to ferment milk and make Greek yogurt. Probiotics are good bacteria that promote overall health, wellness, and gut and immune health.4.
Which Is Healthier?
Greek yogurt’s probiotic and low sodium content make it the healthier choice:
- Greek yogurt contains probiotics that may prevent type 2 diabetes and are linked to a decreased risk of heart disease.5
A daily sodium intake of no more than 2,300 mg is advised by the Dietary Guidelines for Americans.6
The American Heart Association recommends cutting sodium intake even further to 1,500 mg per day.7
On a 1,500 mg budget, one cup of cottage cheese supplies 47% of your daily sodium intake.71
Eating too much salt increases the risk of heart disease and elevates blood pressure.8
How Do They Get Made?
Greek yogurt and cottage cheese are processed differently, which has an impact on their flavor and nutritional value.
Cheese from the Cottage
To make cottage cheese:
- An acid, such as vinegar, is combined with milk.
- The liquid (whey) and solid (curds) are separated by the acid.
- To release moisture, curds are cooked after being cut into large or small pieces.
- Cottage cheese’s acidity is decreased and additional liquid is removed by rinsing and draining the curds.
- The taste of the cottage cheese may be impacted by the higher moisture content of large curds compared to small curds.
- The curds are flavored with salt and given a velvety texture with cream or thickeners.9
Greek-style yogurt
To prepare Greek yogurt:
- After heating and cooling, milk is combined with bacterial cultures and allowed to ferment.
- The milk’s sugar is consumed by the bacteria, which then ferment it and aid in its thickening into yogurt.
- Greek yogurt is made by straining the yogurt after fermentation to eliminate any excess liquid (whey).
Greek yogurt has more protein than regular yogurt and is thicker and creamier.Ten Because extra whey has been removed, it also has less lactose and fewer carbohydrates than ordinary yogurt.3
How Do I Make Use of Them?
Greek yogurt and cottage cheese are adaptable ingredients. Add them to your meals to increase your nutritional intake.11
- To make sauces and dressings, blend with herbs and additional ingredients.
- Use cottage cheese instead of ricotta in lasagnas and other pasta dishes after whipping it until it’s smooth.
- Use in overnight oats to make them more like pudding.
- Include in smoothies
- In a one-to-one ratio, replace Greek yogurt or cottage cheese with sour cream, ricotta, heavy cream, or mayonnaise.
- Use cottage cheese or Greek yogurt in place of some of the oil in a recipe.
- Use it in place of cream cheese in baked goods like cheesecake.
- For cool, nutrient-dense ice popsicles, blend with fruit and freeze.
