Greek Yogurt vs Cottage Cheese
Straight answer: per 100g the two are close on protein (10g vs 11g), but per calorie Greek yogurt pulls away — 16.9g of protein per 100 kcal versus cottage cheese's 11.2g — because its default tub (170g) is bigger, wetter, and leaner. Cottage cheese answers with texture, sodium-adjusted flavor, and a slower-eating bowl. The table shows both per 100g and per their real servings; the verdicts split by goal.
The numbers: Greek Yogurt vs Cottage Cheese
| Per 100g | Greek Yogurt | Cottage Cheese |
|---|---|---|
| Calories | 59 kcal | 98 kcal |
| Protein | 10g | 11g |
| Carbs | 3.6g | 3.4g |
| Fat | 0.4g | 4.3g |
| Fiber | 0g | 0g |
| Sugar | 3.2g | 2.5g |
| Protein per 100 kcal | 16.9g | 11.2g |
Source: the Alkemos food database — the same rows each food’s page shows (per-100g values; serving values derive from each food’s default serving).
What a real serving looks like
Which one, for which goal
For cutting
Greek yogurt on the numbers: a 170g serving delivers 17g protein for ≈100.3 kcal, and its 16.9g-per-100-kcal density is the number a deficit respects. Add the practical edge — it spoons into a snack with zero cooking and pairs with fruit instead of replacing it.
For a savory, slower meal
Cottage cheese: a 110g serving brings 12.1g protein with a chewy, savory texture that eats like food rather than a snack — genuinely useful at night or in savory bowls where yogurt's tang does not belong. Watch the sodium line on the label; brands differ more than the base food does.
Both beat the same trap
The trap is the flavored version: fruit-on-the-bottom and sweetened variants convert a protein food into a dessert (added sugar displaces the protein per calorie you came for). Plain versions of both are the cut's allies; the label's ingredient list, not the front-of-pack claim, is the tie-breaker.
Common questions
Which has more protein — Greek yogurt or cottage cheese?
Per 100g they are close — 10g vs 11g — but per real serving Greek yogurt's bigger tub wins: 17g vs 12.1g. Per 100 kcal the gap widens decisively: 16.9g vs 11.2g. Pick your denominator before you pick your winner.
Which is better before bed?
Both are classic late-evening proteins; cottage cheese earned its bedtime reputation on slow-digesting casein (the majority protein in both it and Greek yogurt) and a savory profile that does not read as dessert. The honest version: total daily protein decides muscle retention — the bowl's clock position is a rounding error. Choose whichever helps you actually hit the day's number.
Is Greek yogurt or cottage cheese better for lactose sensitivity?
Greek yogurt, usually: straining removes part of the lactose along with the whey, and live cultures pre-digest more of it — many lactose-sensitive people tolerate it well. Cottage cheese sits in the middle (it retains more lactose than hard cheeses but less than milk). Severe intolerance: both are testable in small servings, and neither beats consulting a clinician about symptoms.
Turn these numbers into a plan: the Macro Calculator splits your daily budget into grams — free, no account needed.