Which Has More Calcium Cottage Cheese or Greek Yogurt? A Nutritional Breakdown

November 14, 2025 •

4 min read

According to nutritional data, Greek yogurt typically offers more calcium per serving compared to cottage cheese, though both are excellent sources of protein. Deciding which has more calcium cottage cheese or Greek yogurt ultimately depends on brand, preparation, and specific dietary needs beyond just this key mineral.

Quick Summary

Greek yogurt generally contains more calcium per cup than cottage cheese, making it the better choice for bone density. They also differ in sodium, protein, and probiotic content, which are important factors to consider.

Key Points

Calcium Content: Plain, low-fat Greek yogurt generally provides more calcium per cup than low-fat cottage cheese.
Sodium Levels: Cottage cheese often contains significantly more sodium than Greek yogurt, a crucial factor for those managing blood pressure.
Protein Comparison: Cottage cheese can sometimes offer a slightly higher protein content per cup, although both are rich sources.
Probiotic Difference: Greek yogurt is more consistently associated with probiotics, whereas their presence in cottage cheese depends on the specific brand.
Nutrient Variability: The nutritional profiles of both products can vary depending on brand, fat percentage, and manufacturing method.
Best for Bone Health: For maximizing calcium intake specifically for bone density, Greek yogurt is the better choice.

Greek Yogurt's Calcium Advantage

When directly comparing the calcium content, Greek yogurt typically comes out ahead. The straining process used to create Greek yogurt removes most of the whey, which concentrates the remaining nutrients, including calcium and protein. While the exact amount can vary between brands and fat percentages, a standard one-cup serving of plain, low-fat Greek yogurt can contain around 282 milligrams of calcium. This provides a substantial percentage of the average adult's recommended daily intake.

However, it's worth noting that calcium figures for both products can differ based on sources and brand variability. Some sources cite slightly lower calcium levels for Greek yogurt, but it consistently retains an edge over cottage cheese in most head-to-head comparisons based on equal serving sizes. This higher calcium concentration is a key reason many people focused on bone health and mineral intake opt for Greek yogurt.

The Calcium in Cottage Cheese

Cottage cheese is also a good source of calcium, but its levels are generally lower than Greek yogurt's. The calcium content in cottage cheese is highly dependent on the manufacturing process. Factors such as the type of curd, acidity, and washing procedures during production can all influence the final mineral levels. For example, cottage cheese made with a direct acidification method might have higher calcium than that made with a culture method.

A typical one-cup serving of low-fat cottage cheese may contain anywhere from 187 to 227 milligrams of calcium. While this is a respectable amount and contributes to bone health, it is often less than what is found in an equivalent serving of Greek yogurt. This is a crucial distinction for those trying to maximize their calcium intake from dairy products.

Impact of Sodium on Cottage Cheese

One of the most significant nutritional differences lies in sodium content. Cottage cheese often has a much higher sodium level than Greek yogurt, with some brands containing over 700 mg per cup. This can be a major consideration for those monitoring their sodium intake, as this figure represents a significant portion of the recommended daily maximum. While lower-sodium cottage cheese options are available, the difference remains notable. Greek yogurt, by contrast, typically has a much lower sodium count, often below 100 mg per cup.

Protein and Probiotics

While Greek yogurt often wins on calcium, cottage cheese sometimes has a slight edge in protein content. A cup of low-fat cottage cheese can offer slightly more protein (around 24g) compared to a cup of low-fat Greek yogurt (around 23g). Both are still considered excellent sources of high-quality protein.

Greek yogurt is also more reliably associated with probiotics, the live active cultures that are beneficial for gut health. While some brands of cottage cheese do add probiotics, it is not a universal feature, and consumers must read the labels to confirm. The probiotics in Greek yogurt are a significant draw for those seeking digestive benefits.

The Versatility Factor

Both dairy products are incredibly versatile in the kitchen, but their different textures lend themselves to different culinary applications. Greek yogurt's smooth, thick texture makes it ideal for smoothies, dips, sauces, and as a substitute for sour cream or mayonnaise. Cottage cheese, with its distinct curds, is popular as a savory snack, in pancakes, or as a base for salads and bowls. The choice often comes down to personal taste and the desired consistency for a dish.

Comparison Table: Greek Yogurt vs. Cottage Cheese


Feature	Greek Yogurt (Plain, Low-fat, 1 cup)	Cottage Cheese (Low-fat, 1 cup)
Calcium	~282 mg	~187-227 mg
Protein	~23 g	~24 g
Sodium	~78-83 mg	~706-918 mg
Probiotics	Often present	May be present (brand-dependent)
Texture	Smooth and creamy	Curds and liquid
Best for Bone Health?	Yes, generally higher calcium	Yes, good source but less calcium

Conclusion: Making the Best Choice for You

In the battle of which has more calcium cottage cheese or Greek yogurt, Greek yogurt is the clear winner on a milligram-for-milligram basis in typical serving sizes. However, both dairy products are excellent, nutrient-dense choices that support bone health and provide high-quality protein. The best option for you depends on your individual nutritional goals.

If maximizing calcium and minimizing sodium are your top priorities, Greek yogurt is the superior choice. If a slightly higher protein content is the goal and you are not concerned about sodium levels, cottage cheese might be preferable. For bone health, consuming either product regularly is beneficial, but incorporating Greek yogurt can give you a higher calcium boost. Always remember to check the nutritional information on the packaging, especially concerning added sugars in flavored versions or high sodium in some cottage cheese varieties. Understanding these subtle differences will empower you to make the most informed decision for your health. For more on calcium requirements, consult authoritative sources like the National Institutes of Health.

Frequently Asked Questions

Greek yogurt is typically a better choice for bone health because it contains more calcium per serving than cottage cheese. Calcium is a crucial mineral for maintaining bone density and strength.

While most comparisons show Greek yogurt having more calcium, the level in cottage cheese can vary significantly. Factors like the production method and fat content affect the final calcium count, but in most standard comparisons, Greek yogurt has the edge.

Cottage cheese can sometimes have a slightly higher protein content per cup compared to Greek yogurt, though the difference is often minimal. Both are excellent sources of protein.

Greek yogurt is significantly lower in sodium than cottage cheese and is the better option for those monitoring their sodium intake. Cottage cheese, unless specifically labeled as low-sodium, can contain a very high amount.

Greek yogurt is generally better tolerated by individuals with lactose intolerance because the straining process removes most of the lactose. Some brands also offer lactose-free options for both products.

Both Greek yogurt and cottage cheese can be great for weight loss due to their high protein content, which promotes a feeling of fullness. However, since plain Greek yogurt is often lower in calories and sodium, it might be a slightly better choice for calorie management.

Adding fruit or other flavorings does not typically affect the calcium content. However, flavored options often come with significant amounts of added sugar, so it's important to read the labels carefully.