What has more protein, cheese or Greek yogurt? A detailed comparison

December 21, 2025 •

4 min read

According to the USDA, a single cup of low-fat Greek yogurt contains about 24 grams of high-quality protein. However, the answer to what has more protein, cheese or Greek yogurt, is more nuanced and depends heavily on the specific types and serving sizes you are comparing.

Quick Summary

The protein content of cheese and Greek yogurt varies significantly by type and serving size. Cottage cheese often rivals Greek yogurt in protein per cup, while hard cheeses offer more concentrated protein per ounce, but Greek yogurt often has less sodium and more probiotics.

Key Points

Protein Content Varies: The amount of protein in cheese differs greatly by type; cottage cheese is most comparable to Greek yogurt per serving.
Cottage Cheese vs. Greek Yogurt: Protein levels per cup are very similar, with some cottage cheese varieties having a slight edge, but Greek yogurt is typically much lower in sodium.
Hard Cheese vs. Greek Yogurt: Hard cheeses contain more concentrated protein by weight (per ounce), but are consumed in much smaller quantities than a standard serving of yogurt.
Probiotic Power: Greek yogurt is a reliable source of gut-friendly probiotics, a benefit not always present in cottage cheese.
Consider the 'Big Picture': Beyond protein, remember to evaluate fat, sodium, and calcium content to choose the best option for your overall diet.
Serving Size is Key: Comparing by equal weight is important, as standard serving sizes differ significantly between Greek yogurt and hard cheese.

Comparing Protein Content: It's Not a Simple Answer

While Greek yogurt is famously known for its high protein density, the category of 'cheese' is very broad, encompassing everything from fresh, soft curds to hard, aged blocks. When you ask what has more protein, cheese or Greek yogurt, the answer is that it depends on which cheese you're talking about and how much you're eating. For instance, a half-cup of cottage cheese and a half-cup of Greek yogurt have very similar protein levels, while a hard cheese like parmesan will have a higher protein concentration by weight but is consumed in smaller portions.

Greek Yogurt: The High-Protein Staple

Greek yogurt is made by straining regular yogurt, a process that removes excess whey and water. This concentration of milk solids is what gives Greek yogurt its signature thick texture and higher protein content compared to regular yogurt. A typical 1-cup serving of plain, nonfat Greek yogurt can pack up to 25 grams of protein, making it an excellent option for building muscle and promoting satiety. Greek yogurt also typically contains beneficial probiotics that support gut health.

Cheese: A Diverse Protein Source

Cheese's protein content varies dramatically. Hard cheeses are essentially concentrated milk curds, while soft cheeses like cottage cheese retain more moisture. For example:

Cottage Cheese: Often the most direct competitor to Greek yogurt in the protein stakes. One cup of low-fat cottage cheese can contain around 24-25 grams of protein, comparable to Greek yogurt. A key difference is that cottage cheese is often much higher in sodium.
Ricotta Cheese: Some whole milk ricotta varieties can contain up to 28 grams of protein per cup, a very impressive number that can beat many Greek yogurts. However, ricotta is typically higher in fat and is used differently in recipes.
Hard Cheeses: Cheeses like parmesan or cheddar are dense with protein. A single ounce of cheddar has about 6-7 grams of protein. While this seems low, a typical serving size of a hard cheese is much smaller than a cup of yogurt or cottage cheese, and its protein is very concentrated. Hard cheeses are often higher in fat and sodium.

Nutritional Comparison: Greek Yogurt vs. Common Cheeses

Here is a side-by-side look at the nutritional profiles of common dairy options based on a standard 1-cup serving (or 1 ounce for hard cheese where noted), using data from USDA estimates found in various sources.


Nutrient	Greek Yogurt (Plain, Low-Fat)	Cottage Cheese (Regular)	Ricotta (Whole Milk)	Cheddar Cheese (1 oz)
Protein	24.4 g	25 g	28 g	6 g
Fat	4.7 g	9.7 g	14 g	~9 g
Sodium	83.3 mg	709 mg	~100 mg	~170 mg
Calcium	282 mg	187 mg	22% DV	good amount

Beyond the Protein Numbers

While protein is often the main consideration, other factors play a significant role in determining the best choice for your diet. Here are some things to consider:

Sodium Content: Cottage cheese is notoriously high in sodium, with some cups containing almost a third of the daily recommended limit. Greek yogurt, especially plain versions, is a much lower-sodium option.
Probiotics: Greek yogurt is a great source of probiotics, the beneficial bacteria that support a healthy gut microbiome. While some cottage cheese products also contain active cultures, it is less common.
Taste and Texture: The taste and texture are personal preferences. Greek yogurt is creamy and tart, making it a great base for smoothies or parfaits. Cottage cheese, with its chunky curds and mild flavor, is versatile for both sweet and savory dishes but can be polarizing for some.
Use Cases: Greek yogurt can be used as a sour cream substitute in savory dishes or as a high-protein base for desserts. Cheeses serve many different purposes, from melting on top of a dish to being part of a larger meal.

Tips for Incorporating High-Protein Dairy

For a high-protein breakfast: Start your day with a cup of plain Greek yogurt topped with fruit, nuts, and seeds for a filling, balanced meal.
For a low-sodium snack: If you're managing blood pressure, choose Greek yogurt over high-sodium cottage cheese for a post-workout snack.
For versatility: Try blending cottage cheese until it's smooth to use in creamy sauces or dips, reducing the sodium and adding protein.
For an easy protein boost: Add a scoop of ricotta to pancakes or lasagna for a significant protein bump.

Conclusion: Which is the Winner?

When it comes to the question of what has more protein, cheese or Greek yogurt, there is no single winner. Both offer impressive amounts of protein, but their overall nutritional profiles, including fat, sodium, and calcium, differ significantly. Cottage cheese and Greek yogurt are neck-and-neck for protein content per cup, but Greek yogurt generally wins on the health front due to lower sodium and more reliable probiotics. Hard cheeses are protein powerhouses by weight but are typically consumed in smaller quantities. The best choice ultimately depends on your individual nutritional goals and taste preferences. A diverse approach, incorporating different dairy products, can help you get the benefits of both while keeping your diet interesting.

If you're seeking further guidance on incorporating these foods into your diet, consider consulting a registered dietitian. For a comparison focusing on health aspects, Health.com offers a helpful breakdown.

Frequently Asked Questions

Both Greek yogurt and cottage cheese are excellent sources of high-quality protein needed for muscle synthesis. The type of protein (casein and whey) in both digests slowly, making either a great choice for muscle recovery and growth. Your preference and other nutritional needs are the deciding factors.

Plain Greek yogurt almost always has significantly less sodium than cottage cheese. This makes Greek yogurt the better choice if you are monitoring your sodium intake for heart health or other reasons.

Greek yogurt generally has a higher calcium content per serving than cottage cheese. However, the calcium levels can vary by brand and type, so always check the nutrition label for the most accurate information.

Yes, the straining process is what gives Greek yogurt its higher protein concentration. By removing excess whey (the watery part of milk), the remaining milk solids are denser, resulting in a thicker product with more protein per spoonful compared to regular yogurt.

While Greek yogurt is a healthy food, many flavored varieties contain significant amounts of added sugar. To avoid excess sugar, it is generally recommended to choose plain Greek yogurt and add your own fresh fruit or a touch of honey for sweetness.

Yes, plain Greek yogurt can be used as a substitute for some cheeses, especially in creamy applications. It can replace ricotta in some dessert recipes or even be used in savory dishes to add a creamy, tangy texture.

Some versions of whole milk ricotta cheese can have more protein per cup than Greek yogurt. A cup of whole milk ricotta can contain up to 28 grams of protein, a higher amount than the 24-25 grams typically found in low-fat Greek yogurt.