What Has More Protein, Greek Yogurt or Cottage Cheese? A Nutritional Showdown

November 4, 2025 •

4 min read

While both are often promoted as high-protein snacks, a standard cup of cottage cheese typically contains slightly more protein than the same serving of Greek yogurt. This close protein race, however, reveals important nutritional distinctions that influence a balanced nutrition diet, making the choice more complex than a simple protein comparison.

Quick Summary

This article compares the protein content and overall nutritional profiles of Greek yogurt and cottage cheese. It details the key differences in sodium, calcium, fat content, and probiotics, helping you choose the best option based on your dietary needs and preferences.

Key Points

Protein Content: Cottage cheese typically has a slight edge in protein per one-cup serving compared to Greek yogurt, though brand and fat percentage cause variations.
Sodium Level: Cottage cheese is significantly higher in sodium due to added salt during its production, making Greek yogurt a better choice for those monitoring their sodium intake.
Gut Health: Greek yogurt naturally contains probiotics, while cottage cheese only offers them if they are specifically added by the manufacturer.
Calcium: Greek yogurt often provides a slightly higher calcium boost compared to cottage cheese, benefiting bone health.
Sustained Energy: Both are rich in slow-digesting casein protein, which helps keep you feeling full and provides sustained energy.
Texture Preference: The choice often comes down to personal texture preference: the thick, creamy consistency of Greek yogurt versus the characteristic curds of cottage cheese.
Fat and Calorie Options: Both dairy products are widely available in fat-free, low-fat, and full-fat versions, impacting their overall calorie content.

For anyone seeking a high-protein snack, Greek yogurt and cottage cheese are staples in the dairy aisle. They're praised for their ability to promote satiety, support muscle building, and serve as versatile ingredients in both sweet and savory dishes. But when it comes to pure protein, which one truly reigns supreme? While the answer isn't a landslide victory for either, a closer look at their complete nutritional profiles reveals which might be the better choice for your specific dietary goals.

Protein Powerhouse: The Head-to-Head Comparison

When we compare a standard one-cup serving of low-fat versions, cottage cheese typically has a slight edge in protein content. The precise amount can vary significantly based on the brand, fat percentage, and specific preparation method, so always check the label. For example, one source notes that a cup of low-fat cottage cheese can offer up to 24 grams of protein, while a comparable cup of low-fat Greek yogurt might contain around 20 grams. Some full-fat versions of cottage cheese have also been shown to contain more protein per 100 grams than their full-fat Greek yogurt counterparts.

Protein Types and Digestion

Beyond the total quantity, it's also worth considering the type of protein. Both cottage cheese and Greek yogurt are primarily composed of casein protein, which is known for its slow digestion rate. This makes them both excellent options for a snack that will keep you full for longer, such as before a long meeting or as a satisfying nightcap. This steady release of amino acids is also beneficial for muscle repair and growth, especially after exercise.

Beyond Protein: Other Nutritional Factors

While protein is often the main consideration, other nutritional differences can be more important depending on your health needs. The distinct manufacturing processes for Greek yogurt and cottage cheese lead to notable variations in their sodium, fat, and calcium content, which can be the real game-changers in your diet.

The Role of Sodium

One of the most significant differences lies in the sodium content. Salt is added during the production of cottage cheese to aid in flavor and preservation, which leads to a much higher sodium count. A single cup of cottage cheese can contain over 700 mg of sodium, while the same amount of plain Greek yogurt might have around 85 mg. For those monitoring their sodium intake for blood pressure or other health reasons, this is a critical distinction.

Fat Content and Calories

Both products are available in a range of fat percentages, from fat-free to full-fat. Comparing low-fat versions, Greek yogurt typically has slightly fewer calories than cottage cheese per cup. However, this difference is often minimal and highly dependent on the specific brands. When choosing, it's important to read the nutrition labels carefully, as some low-fat or flavored versions might contain added sugars to compensate for flavor.

Calcium and Probiotics

Greek yogurt generally offers a bit more calcium per serving compared to cottage cheese, though both are solid sources of the mineral important for bone health. When it comes to probiotics, Greek yogurt is naturally rich in live active cultures from the fermentation process. While some cottage cheese brands are now adding probiotics, it's not a standard feature, so look for a label that specifically indicates "live and active cultures" if gut health is your priority.

Which Is Right for You? Making the Choice

Deciding between Greek yogurt and cottage cheese ultimately comes down to your personal taste and dietary priorities. Here’s a summary to help you compare:


Nutritional Aspect	Cottage Cheese (Low-Fat, 1 cup)	Greek Yogurt (Low-Fat, 1 cup)
Protein	24–25 g	~20–24.4 g
Sodium	High (~700 mg)	Low (~85 mg)
Calcium	~187–230 mg	~270–282 mg
Calories	~180 kcal	~120–146 kcal
Probiotics	Varies by brand	Standard
Texture	Lumpy, curd-based	Thick, creamy
Digestion	Slow-release casein	Slow-release casein

Versatility in the Kitchen

Both Greek yogurt and cottage cheese are surprisingly versatile ingredients that can be incorporated into a wide range of recipes, offering a high-protein boost in numerous dishes.

How to use Greek yogurt:

As a tangy base for smoothies or parfaits.
A healthier substitute for sour cream or mayonnaise in dips and dressings.
Added to baked goods like muffins or cakes for moisture and protein.
Used as a creamy topping for chili or tacos.

How to use cottage cheese:

Blended smooth for a creamy, high-protein sauce base for pasta or vegetables.
Mixed with fruit or savory toppings for a quick snack.
As a higher-protein, lower-fat alternative to other cheeses in recipes.
Incorporated into pancake batter or omelets for added protein.

Conclusion

So, what has more protein, Greek yogurt or cottage cheese? The answer is often cottage cheese, but by a very small margin that can be negated by different serving sizes or brands. The most impactful differences between these two dairy products are their sodium content, calcium levels, and the presence of probiotics. Greek yogurt is the clear winner for those needing to reduce sodium and boost calcium and probiotics, while cottage cheese is a fantastic choice for maximum protein and a slightly lower-carb option, provided you watch the sodium. Ultimately, both are excellent, nutrient-dense additions to a healthy diet, and the right choice depends on your individual preferences and specific nutritional goals.

For more detailed nutritional data, you can consult reliable sources like the USDA's FoodData Central.

Frequently Asked Questions

While it varies by brand and fat content, cottage cheese generally has slightly more protein per standard serving (e.g., one cup) than Greek yogurt.

Both are excellent for weight loss due to their high protein content, which promotes satiety. The best choice depends on your other dietary goals, such as monitoring sodium intake, where Greek yogurt has an advantage.

The most significant nutritional difference is the sodium content. Cottage cheese is much higher in sodium due to the added salt during its creation, whereas plain Greek yogurt is very low in sodium.

Yes, Greek yogurt naturally contains live and active probiotic cultures from its fermentation process. Cottage cheese does not inherently have probiotics; they are only present if explicitly added by the manufacturer.

Both contain primarily casein protein, which is slow-digesting and provides a sustained release of amino acids. This makes both products effective for promoting long-lasting fullness.

Greek yogurt typically contains a slightly higher amount of calcium per serving compared to cottage cheese, though both are considered good sources for bone health.

Yes, in many cases, cottage cheese can be blended smooth to substitute for Greek yogurt, especially in creamy sauces or dips. However, their taste profiles and textures are naturally different, so it may alter the final dish.

Both Greek yogurt and cottage cheese are excellent for building and repairing muscle due to their high-quality, casein-rich protein content. Since they digest slowly, they are ideal for sustained protein release, especially post-workout or before bed.