Cottage Cheese vs Greek Yogurt: Calories and Nutrition Compared (2026)

Cottage cheese has 11.1 g of protein, while Greek yogurt contains 10.2 g. Cottage cheese has 98 calories, making it higher in calories compared to Greek yogurt's 59 calories.

Cottage cheese and Greek yogurt are popular dairy products that offer various nutritional benefits. This comparison highlights their calorie, protein, and fat content to help you make informed dietary choices.

What Is the Difference Between Cottage Cheese and Greek Yogurt?

Cottage cheese is a fresh cheese curd product with a mild flavor and creamy texture. It is often used in salads, desserts, or eaten plain. Greek yogurt is a strained yogurt that is thicker and creamier than regular yogurt. It is commonly used in cooking, baking, or enjoyed as a snack.

Cottage Cheese vs Greek Yogurt: Nutrition Side by Side

Below is a side-by-side comparison of cottage cheese and Greek yogurt, focusing on their nutritional profiles.

Nutrient (per 100 g)	Cottage cheese (creamed)	Greek yogurt (plain, nonfat)
Calories	98 kcal	59 kcal
Protein	11.1 g	10.2 g
Carbs	3.4 g	3.6 g
Sugar	2.7 g	3.2 g
Fat	4.3 g	0.4 g
Fiber	0 g	0 g
Sodium	315 mg	36 mg

Which Is Better, Cottage Cheese or Greek Yogurt?

For weight loss: Greek yogurt is lower in calories, with 59 calories compared to cottage cheese's 98 calories.

For muscle and protein: Cottage cheese has more protein, providing 11.1 g compared to Greek yogurt's 10.2 g.

For low-carb or low-sugar: Cottage cheese has 3.4 g of carbs and 2.7 g of sugar, while Greek yogurt has 3.6 g of carbs and 3.2 g of sugar.

How to Track Cottage cheese and Greek yogurt Accurately

It can be easy to misjudge portion sizes and macro content, especially with dairy products. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on per-100g servings. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Cottage cheese has 11.1 g of protein, while Greek yogurt has 10.2 g.

Which has fewer calories?

Greek yogurt contains 59 calories, while cottage cheese has 98 calories.

What is the fat content of cottage cheese?

Cottage cheese has 4.3 g of fat per 100 g.

What is the sodium level in Greek yogurt?

Greek yogurt has 36 mg of sodium per 100 g.

How much sugar is in cottage cheese?

Cottage cheese contains 2.7 g of sugar per 100 g.

What is the fiber content in Greek yogurt?

Greek yogurt has 0 g of fiber per 100 g.

Key Takeaways

• Cottage cheese has 98 calories per 100 g.
• Greek yogurt has 59 calories per 100 g.
• Cottage cheese provides 11.1 g of protein.
• Greek yogurt provides 10.2 g of protein.
• Cottage cheese contains 4.3 g of fat.
• Greek yogurt contains 0.4 g of fat.