Main points
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Greek yogurt is slightly richer in micronutrients, lower in lactose, and a more consistent source of probiotics, making it an excellent choice for gut health and those with dairy allergies.
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Cottage cheese has more protein per serving than Greek yogurt, but has significantly more sodium, which may be a concern for those watching their salt intake.
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Both are nutrient-dense, high-protein snacks that support muscle, bone, and immune health, so the “better” choice really depends on your health goals, taste preferences, and dietary needs.
Greek yogurt and cottage cheese are very popular dairy options—both are ubiquitous on social media. But in addition to being a delicious addition to sweet and savory recipes, they’re equally loved for their unique nutritional value.
Although Greek yogurt and cottage cheese are both made from milk and touted as high in protein, they actually provide slightly different nutrients. Everyone has their place, and some may be a better fit for some depending on their needs.
Here, we’ll explore the ins and outs of Greek yogurt and cottage cheese—what’s unique about them, the nutrients they provide, and which is the better choice when prioritizing protein intake.
What is Greek yogurt?
First, what is Greek yogurt?
“Greek yogurt is made by curdling milk and then straining it multiple times to remove much of the liquid whey, resulting in a yogurt that is thicker, creamier, and more tart than regular yogurt. In turn, it contains less lactose and is significantly higher in protein,” shares Jamie Baham, registered dietitian nutritionist and owner of Ladybug Nutrition.
Meet our experts
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Jamie BarhamMS, RDN, LD, registered dietitian and owner of Ladybug Nutrition
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Ali McGowanMS, RD, LDN, Boston Registered Dietitian
For a more in-depth look at the nutritional content of Greek yogurt, here is the nutritional breakdown according to the USDA database:
Plain full-fat Greek yogurt (100 g, about ½ cup)
macronutrients
Calories: 95 calories
protein: 9 grams (grams)
Total carbohydrates: 5 grams
Fat: 4.4 grams
Saturated fat: 2.4 grams
micronutrients
Riboflavin (vitamin B2): 0.24 milligrams (mg), 19% of the Daily Value (% DV)*
Vitamin B12: 0.8 micrograms (mcg), 33% DV
Vitamin A: 38 mcg, 5% daily value
calcium: 111 mg, 11% daily value
Zinc: 0.5 mg, 5% daily value
phosphorus: 126 mg, 10% daily value
selenium: 9.7 mcg, 18% DV
sodium: 34 mg, 2% daily value
Plus, you can expect Greek yogurt to provide plenty of probiotics. Beyond that, this nutritional analysis tells us a lot about how Greek yogurt can benefit your overall health. “It provides 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 registered dietitian in Boston. These nutrients combine to support muscle, tissue, bone, heart, immune, gut and metabolic health.
Given that Greek yogurt has less lactose than regular yogurt, it may be an especially smart choice for those with lactose sensitivities. “For those who are lactose intolerant, Greek yogurt is also a safer choice when testing yogurt tolerance because it tends to have less lactose than cow’s milk, regular yogurt, and even ice cream,” Baham shared. “Plus, the active cultures in Greek yogurt help break down lactose further, making it easier to digest.”
Perhaps the only concern surrounding this dairy product is its saturated fat content. While some studies suggest that full-fat dairy products, such as yogurt, can no Saturated fat has been linked to higher cholesterol or risk of heart disease, and other studies have linked saturated fat to elevated cholesterol levels, which increases the risk of cardiovascular disease. Fortunately, however, the fermentation process involved in Greek yogurt (and cottage cheese) further calms this concern by converting some of its saturated fat into heart-healthy unsaturated fat.
“Fermented dairy products, such as Greek yogurt, are beneficial to bone, metabolic and immune health,” McGowan concluded.
What is cottage cheese?
A cheese that’s been trending on social media and that many of us are probably very familiar with. However, if you’re not into that, “cottage is a soft, fresh cheese made from curds,” McGowan explains. “It’s made by acidifying the milk, which separates the whey from the curds,” adds Baham. “These curds are then turned into cheese.
According to the USDA, here’s a detailed look at the nutritional content of cheese:
Plain cheese, whole (100 g, about ½ cup)
macronutrients
Calories: 105 calories
protein: 12 grams (grams)
Total carbohydrates: 5 grams
Fat: 4.2 grams
Saturated fat: 2.6 grams
micronutrients
Riboflavin (vitamin B2): 0.16 mg, 13% daily value
Vitamin B12: 0.7 micrograms (mcg), 29% daily value
Vitamin A: 36 mcg, 5% daily value
calcium: 88 mg, 9% daily value
Zinc: 0.45 mg, 5% daily value
phosphorus: 154 mg, 12% daily value
selenium: 9.7 mcg, 18% DV
sodium: 350 mg, 18% DV
Some brands of cheese also contain probiotics to aid digestion, but not all. “In general, cottage cheese is high in casein (a slowly digested protein that helps with satiety and muscle repair) and provides calcium, selenium, and B vitamins,” McGowan shares. Speaking of B vitamins, “This protein-rich dairy product is also a great source of riboflavin (B2), which plays a key antioxidant role in reducing cell damage,” adds Baham.
Ultimately, cottage cheese is very similar to Greek yogurt in terms of health benefits. “Like Greek yogurt, it’s a nutrient-dense, high-protein option that supports bone health and weight management,” McGowan concludes, while also supporting energy metabolism and gut, heart and immune health.
Which dairy product is better for you?
But that brings us to the question, which of these dairy products is actually better for you?
While the numbers are very similar, Greek yogurt provides slightly more micronutrients almost across the board than 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 was little difference in fat and saturated fat content between the two dairy products.
However, the sodium in cottage cheese shouldn’t be ignored, as a little half a cup contains almost a fifth of your daily intake, and most of us eat more than half a cup in one sitting. While cottage cheese may be the only high-sodium food of the day, this is often not the case and chronic excess sodium intake can cause blood pressure levels to rise over time.
But when it comes to deciding which of the two is better high protein As a snack, cottage cheese technically wins because it has three more grams per serving.
That said, they’re both great choices for providing 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 (e.g., for chronic kidney disease), a block of Greek yogurt will have less protein than a block of cottage cheese. If you’re trying to increase your calcium intake, Greek yogurt tends to have more protein per serving than cottage cheese,” she adds.
Flavor preferences also play a role here. “It also depends on what you like. Greek yogurt contains probiotics and has a rich, smooth texture, while cottage cheese has a milder flavor and thicker texture,” says McGowan.
bottom line
No matter which dairy product you choose, regular varieties are always your best bet to avoid sneaky added pro-inflammatory sugars. Also, be sure to look for cheese that contains probiotics (often stated on the package).
With plain Greek yogurt and cottage cheese, the cooking possibilities are nearly endless. “I love adding Greek yogurt to smoothies for a boost of probiotics and protein or using it in place of sour cream or mayonnaise in homemade dressings, while I love using cottage cheese in both savory and sweet dishes, like savory dips, fluffy pancakes, and even homemade ice cream to cut down on fat and added sugar,” Baham shares.
McGowan, meanwhile, likes to “add fruit, nuts, a little honey or maple syrup, or spices like cinnamon or bagel seasoning to give Greek yogurt or cheese a flavor.”
At the end of the day, you can’t go wrong with any dairy option, as both Greek yogurt and cottage cheese offer a range of beneficial nutrients and satiating protein that’s sure to keep you energized throughout the day.
Read the original article from Real Simple