Cottage Cheese vs Greek Yogurt: nutrition compared
Per 100 g, cottage cheese has 98 calories and 11 g of protein; Greek yogurt has 97 calories and 9 g of protein. Per 100 g, Greek yogurt has more vitamin B12 and riboflavin.
Cottage cheese: 1/2 cup of cottage cheese (113 g)
- Calories
- 111
- Protein
- 13 g
- Carbs
- 3.8 g
- Fat
- 4.9 g
Greek yogurt: 3/4 cup of Greek yogurt (170 g)
- Calories
- 165
- Protein
- 15 g
- Carbs
- 6.8 g
- Fat
- 8.5 g
Side by side
Per 100 g. Bold marks the clearly higher value (at least 10% and 2% of the Daily Value apart).
| Nutrient | Cottage cheese | Greek yogurt |
|---|---|---|
| Calories | 98 | 97 |
| Protein | 11 g | 9 g |
| Carbs | 3.4 g | 4 g |
| Fat | 4.3 g | 5 g |
| Fiber | 0 g | 0 g |
| Potassium | 104 mg | 141 mg |
| Calcium | 83 mg | 100 mg |
| Iron | 0.1 mg | 0 mg |
| Magnesium | 8 mg | 11 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Phosphorus | 159 mg | 135 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 37 mcg | 2 mcg |
| Vitamin D | 0.1 mcg | 0 mcg |
| Vitamin E | 0.1 mg | 0 mg |
| Vitamin K | 0 mcg | 0 mcg |
| Thiamin (B1) | 0 mg | 0 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 0.1 mg | 0.2 mg |
| Vitamin B6 | 0 mg | 0.1 mg |
| Folate | 12 mcg | 5 mcg |
| Vitamin B12 | 0.4 mcg | 0.8 mcg |
| Selenium | 9.7 mcg | 9.7 mcg |
| Copper | 29 mcg | 17 mcg |
| Manganese | 0 mg | 0 mg |
| Omega-3 | 0 mg | 27 mg |
| Saturated fat | 1.7 g | 2.4 g |
| Sodium | 315 mg | 35 mg |
| Cholesterol | 17 mg | 13 mg |
| Total sugars | 2.7 g | 4 g |
Sources: USDA FoodData Central #172179, Cheese, cottage, creamed, large or small curd; #171304, Yogurt, Greek, plain, whole milk.
Questions
Which has fewer calories, cottage cheese or Greek yogurt?
They are within 10% of each other per 100 g: 98 for cottage cheese and 97 for Greek yogurt. 1/2 cup of cottage cheese has 111 calories; 3/4 cup of Greek yogurt has 165 calories.
Which has more protein, cottage cheese or Greek yogurt?
Cottage cheese has more protein per 100 g: 11 g for cottage cheese and 9 g for Greek yogurt. 1/2 cup of cottage cheese has 13 g of protein; 3/4 cup of Greek yogurt has 15 g of protein.
Which is healthier, cottage cheese or Greek yogurt?
Per 100 g, Greek yogurt has more vitamin B12 and riboflavin. Which fits better depends on what the rest of your day is short on.
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