Whole Egg vs Cottage Cheese: Calories and Nutrition Compared (2026)

Whole eggs contain 12.6 g of protein and 155 calories, while cottage cheese has 11.1 g of protein and 98 calories. Therefore, whole eggs are higher in protein, while cottage cheese is lower in calories.

Whole eggs and cottage cheese are both popular food choices, each with unique nutritional benefits. This comparison highlights their calorie counts, protein content, and other key nutrients.

What Is the Difference Between Whole Egg and Cottage Cheese?

A whole egg is the edible reproductive body produced by birds, primarily chickens. It contains both the egg white and yolk, providing a range of nutrients. Cottage cheese is a fresh cheese curd product with a mild flavor and creamy texture. It is made from curds that have been drained of their whey.

Whole Egg vs Cottage Cheese: Nutrition Side by Side

Below is a side-by-side comparison of whole eggs and cottage cheese, focusing on their nutritional values.

Nutrient (per 100 g)	Whole egg (hard-boiled)	Cottage cheese (creamed)
Calories	155 kcal	98 kcal
Protein	12.6 g	11.1 g
Carbs	1.1 g	3.4 g
Sugar	1.1 g	2.7 g
Fat	10.6 g	4.3 g
Fiber	0 g	0 g
Sodium	124 mg	315 mg

Which Is Better, Whole Egg or Cottage Cheese?

For weight loss: Cottage cheese has 98 calories, while whole eggs have 155 calories. Choosing cottage cheese may be beneficial for those looking to reduce calorie intake.

For muscle and protein: Whole eggs provide 12.6 g of protein compared to 11.1 g in cottage cheese. Whole eggs may be a better option for those seeking higher protein content.

For low-carb or low-sugar: Whole eggs contain 1.1 g of carbs and 1.1 g of sugar, while cottage cheese has 3.4 g of carbs and 2.7 g of sugar. Whole eggs are lower in both carbs and sugar.

How to Track Whole egg and Cottage cheese Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate dietary assessments. 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. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, whole egg or cottage cheese?

Whole eggs have 12.6 g of protein, while cottage cheese has 11.1 g of protein.

Which has fewer calories, whole egg or cottage cheese?

Cottage cheese has 98 calories, whereas whole eggs have 155 calories.

What is the fat content in whole eggs?

Whole eggs contain 10.6 g of fat per 100 g.

What is the sugar content in cottage cheese?

Cottage cheese contains 2.7 g of sugar per 100 g.

How much sodium is in whole eggs?

Whole eggs contain 124 mg of sodium per 100 g.

What is the carbohydrate content in whole eggs?

Whole eggs contain 1.1 g of carbohydrates per 100 g.

Key Takeaways

• Whole eggs have 155 calories per 100 g.
• Cottage cheese has 98 calories per 100 g.
• Whole eggs provide 12.6 g of protein per 100 g.
• Cottage cheese provides 11.1 g of protein per 100 g.
• Whole eggs contain 10.6 g of fat per 100 g.
• Cottage cheese contains 4.3 g of fat per 100 g.