Cottage Cheese vs. Greek Yogurt

Cottage cheese and Greek yogurt are two incredibly popular dairy products that are often compared to one another. Both foods are nutritious, protein-packed snack or meal options that have their own unique set of health benefits.

Cottage Cheese vs. Greek Yogurt

But when it comes to cottage cheese vs. Greek yogurt, which food reigns supreme in terms of health and nutrition?

What Is Cottage Cheese

Cottage cheese is a fresh, soft, white cheese curd product that is mild in flavor. It has a crumbly texture ranging from small, soft curds to large chunks.

Cottage cheese is made by adding bacteria cultures to pasteurized cow's milk, which causes the milk to separate into solid curds and liquid whey. The curds are then drained and washed before being creamed and salted to make cottage cheese.

Some key nutrients found in cottage cheese include:

  • Protein: Excellent source providing around 13-15 grams per half cup serving. Helps build muscle mass and keeps you feeling fuller longer.
  • Calcium: Roughly 10-15% DV per serving to promote bone health.
  • B Vitamins: Especially high in riboflavin (B2) and vitamin B12. Assist in energy metabolism and nervous system function.

Cottage cheese makes for a highly nutritious snack or light meal option. It can be eaten on its own or paired with fresh or dried fruits, nuts, seeds, vegetables, and herbs or spices to enhance flavor and nutrition.

What Is Greek Yogurt

Greek yogurt starts off as regular yogurt that is additionally strained to remove the whey and lactose, resulting in a thicker, creamier yogurt with less sugar and more protein.

It has a distinctive tangy, tart flavor and smooth, rich texture. Greek yogurt contains beneficial probiotics from the live and active cultures used to make it.

Some of the key nutrients in Greek yogurt are:

  • Protein: Around 15-20 grams per serving, making it an excellent source.
  • Calcium: 20% or more of the DV per serving for strong bones.
  • Probiotics: Millions of gut-healthy live bacteria like Lactobacillus strains. Provide digestive and immune system support.

On its own, Greek yogurt is the ideal high-protein breakfast or snack. It also works well in dips, dressings, smoothies, baked goods, and various savory dishes.

Nutrition Comparison: Cottage Cheese vs. Greek Yogurt

Now let's see how these two popular dairy products compare to one another in terms of their nutritional profiles.

Here is the nutrition for a half cup serving of low-fat cottage cheese compared to a half cup of nonfat plain Greek yogurt:

NutrientCottage CheeseGreek Yogurt
Saturated Fat1g0g
Calcium10% DV10% DV

As you can see, low-fat cottage cheese and nonfat Greek yogurt have very similar amounts of calories, protein, and calcium per serving.

However, cottage cheese does contain more fat and especially saturated fat compared to the fat-free Greek yogurt. Cottage cheese also has substantially higher sodium levels.

On the other hand, Greek yogurt contains slightly more carbs and sugar than cottage cheese. So for those limiting carb intake, cottage cheese would be the better option.

Key Takeaway: When it comes to overall macronutrients, low-fat cottage cheese and nonfat Greek yogurt are quite comparable. But cottage cheese has more fat and sodium while Greek yogurt contains slightly more carbs/sugar.

Benefits and Downsides of Cottage Cheese

Here is a closer review of some of the top health benefits that cottage cheese offers, along with potential downsides to consider:


  • High in protein: Just a half cup serving provides 14 grams, making cottage cheese an excellent source of this muscle-preserving nutrient.
  • Low in calories and fat: Particularly when choosing low-fat or fat-free varieties, cottage cheese is low in calories and fat compared to many other cheeses.
  • Promotes feelings of fullness: The combo of protein, fat, and carbohydrates makes cottage cheese very satiating without lots of calories. This can help with controlling hunger and potentially losing weight.
  • Contains bone-building calcium: Cottage cheese provides a decent amount of highly absorbable calcium per serving.
  • Offers probiotics: Since cottage cheese is fermented with good bacteria during production, it serves as source of probiotics to support digestive and immune health.


  • High in sodium: Cottage cheese, especially regular kinds rather than low-sodium varieties, are very high in sodium content. Too much sodium can increase risk of high blood pressure and fluid retention issues.
  • Sensitive digestion: Some people have difficulty properly digesting cottage cheese. This is typically due to the high casein content, which some folks cannot break down well.

So cottage cheese makes for an overall nutritious snack or light meal that is low in calories but high in satiating protein. Just be mindful of choosing low-sodium varieties and pay attention to any digestive issues after eating it.

Benefits and Downsides of Greek Yogurt

Next let's analyze the main upsides and potential negatives to eating Greek yogurt:


  • Very high in protein: Just half a cup of Greek yogurt contains 15 grams of protein or 30% DV. This makes it an amazing source to promote muscle growth, boost metabolism, enhance immunity, and improve satiety from meals.
  • Low in fat and calories: Greek yogurt is naturally low in fat and calories, especially nonfat and low-fat kinds. This makes it useful for managing weight.
  • Excellent source of probiotics: All the live cultures used to make Greek yogurt translate into millions of beneficial probiotic bacteria per serving. This is outstanding for improving digestive health and immunity.
  • Rich in calcium: With 200 milligrams or 20% DV per serving, Greek yogurt provides substantial amounts of absorbable calcium to strengthen bones and teeth.
  • Contains B vitamins: Greek yogurt supplies high levels of vitamin B12, riboflavin, and other B vitamins to assist with energy production and cellular function throughout the body.


  • Higher in carbs/sugar: While Greek yogurt contains less carbs and sugars than regular yogurt, it still has slightly more than cottage cheese does. So gram for gram, Greek yogurt impacts blood sugar levels more than cottage cheese.
  • Can cause bloating issues: Some people experience abdominal discomfort, bloating, or gas pains after eating Greek yogurt. This is typically due to the high probiotic content.

So Greek yogurt earns its status as a true superfood. It offers an abundance of protein, probiotics, calcium and more while being low in fat and calories. But the higher carb content and potential for digestive troubles are downsides to consider.

Cottage Cheese vs. Greek Yogurt: Which Is Healthier Overall?

Both cottage cheese and Greek yogurt promote various health benefits, so the question remains—which is the healthier choice overall?

Here is a quick recap comparing cottage cheese versus Greek yogurt:

  • For weight loss purposes, Greek yogurt may have a slight edge due to being lower in fat and calories while still very high in protein and minerals.
  • Regarding digestive health, Greek yogurt is the winner thanks to its very high probiotic content. But cottage cheese still offers probiotics too.
  • For heart health, cottage cheese is likely better because of its lower sodium and sugar content compared to Greek yogurt. But choosing low-sodium cottage cheese and unsweetened Greek yogurt minimizes these issues.
  • In terms of muscle growth and recovery, it is nearly a tie—both offer ample amounts of protein, calcium, B vitamins, and other nutrients to meet these needs.
  • For overall nutrient density, Greek yogurt beats out cottage cheese by containing more probiotics, vitamins, and antioxidants per calorie.

So while both foods certainly qualify as healthy, Greek yogurt seems to beat out cottage cheese in more categories. But cottage cheese remains an excellent high-protein, low-calorie dairy option in its own right.

Cottage cheese and Greek yogurt can easily co-exist in a healthy balanced diet. Incorporating both foods gives you dietary diversity while benefiting from the unique nutritional offerings of each. It’s about finding the right balance to meet your own health goals.

How to Select the Healthiest Cottage Cheese

When choosing which cottage cheese to buy from store shelves, here are some helpful criteria to find the healthiest options:

  • Check the fat percentage. The healthiest cottage cheese choices are low-fat or fat-free, containing 1% milk fat or less. These have less calories than full-fat 4% cottage cheese.
  • Focus on sodium content. Compare nutrition labels and choose cottage cheese with the lowest amount of sodium per serving that you can find. This limits negative impacts on blood pressure.
  • Prioritize probiotics. Search for cottage cheese that contains live cultures like Lactobacillus acidophilus. This ensures you receive digestive-boosting probiotic benefits.
  • Favor plain cottage cheese. Avoid pre-flavored cottage cheeses with fruit, vegetables, or other mix-in ingredients as these often harbor lots of added sugars, salt, and preservatives.
  • Seek organic options. When possible, buying certified organic cottage cheese ensures you avoid antibiotics, hormones, and GMOs for cleaner eating.

Making smart cottage cheese picks allows you to enjoy its nutritional advantages without some of the potential downsides.

Here is a quick recap of what to look for when shopping for the healthiest cottage cheese:

CriteriaHealthiest Options
Fat PercentageLow-fat or Fat-free
Sodium LevelLow or Reduced Sodium
Probiotic ContentLive and Active Cultures
IngredientsPlain, No Mix-ins or Flavors
Production MethodOrganic

How to Pick the Healthiest Greek Yogurt

Similarly, not all Greek yogurts are created equal. Follow these tips to identify the best Greek yogurt choices available:

  • Focus on probiotics content. Check labels listing specific strains like S. thermophilusL. bulgaricusL. acidophilus. These provide gut and immune enhancing probiotic power.
  • Lean toward nonfat varieties. Choosing fat-free Greek yogurt gives you all the benefits without unnecessary saturated fat or calories.
  • Say no to added sugars. Avoid Greek yogurts listing sugar substitutes like sucralose or loaded with high fructose corn syrup or other sweeteners.
  • Favor plain yogurt. Flavored Greek yogurts contain unhealthy additions and cheaper ingredients. Sweeten plain yogurt yourself with fresh fruit, berries, nuts, or small amounts of honey.
  • Check the ingredients. You want to see a limited ingredient list with milk and cultures as the main items—beware of thickeners, stabilizers, or preservatives.

Getting into these healthy selection habits allows you to maximize the many nutritional upsides of Greek yogurt.

Here is an overview of what to look for when buying the healthiest Greek yogurts:

CriteriaHealthiest Options
Probiotic StrainsLive and Active Cultures like S. thermophilus, etc
Fat PercentageNonfat or Low-fat
Added SugarsNone, No Sweeteners
IngredientsPlain, No Flavors or Mix-ins
Production MethodOrganic

Beneficial Ways To Eat Cottage Cheese

Cottage cheese is very versatile and can be eaten or prepared in many nutritious ways, including:

  • On salads: Sprinkle cottage cheese crumbles onto fresh green or grain salads for added protein, calcium, probiotics and texture.
  • With fruit: Mix cottage cheese together with berries, melon cubes, pineapple tidbits or sliced peaches for a sweet and satisfying snack or quick breakfast.
  • On toast: For an easy high-protein breakfast or bruschetta-like snack, simply top whole grain toast with cottage cheese, tomatoes, basil and balsamic glaze.
  • Baked potatoes: Load up baked russet or sweet potatoes with cottage cheese, green onions, bacon bits, butter and pepper for a hearty low-carb meal.
  • Smoothies: Blend cottage cheese into your favorite fruit or vegetable smoothies to dramatically increase the protein and calcium content. Complements berry, tropical or green smoothies well.

Getting creative with how you include cottage cheese into recipes and snacks lets you fully benefit from its stellar nutritional offerings.

Here's a helpful overview:

DishCottage Cheese Recipe Ideas
SaladsSprinkle on leafy green, grain, pasta or potato salads
SnacksCombine with fresh or dried fruits and nuts
BreakfastsEat on whole grain toast, English muffins or bagels topped with veggies and eggs
Baked PotatoesMix in with savory toppings like bacon, green onion, broccoli, etc.
SmoothiesBlend into fruit, vegetable or chocolate smoothies

Tasty and Nutritious Ways To Enjoy Greek Yogurt

Thanks to its creamy, tangy flavor and smooth texture, Greek yogurt shines in all kinds of dishes:

  • Breakfast bowls: Top Greek yogurt with berries, nuts, chia seeds, and cinnamon for a fast high protein morning meal.
  • Healthy dips: Mix Greek yogurt with lemon juice, garlic and herbs like dill or mint to make flavorful veggie dips and spreads.
  • Smoothies: Blended Greek yogurt into fruit or green smoothies adds nutrition, creaminess and satisfying protein to keep you fuller longer.
  • Chia puddings: Combine Greek yogurt with chia seeds, milk or juice and spices like vanilla, nutmeg, ginger or cocoa powder. Chill overnight for a deliciously unique, protein-packed dessert!
  • Overnight oats: Mixing Greek yogurt with oats, chia seeds and milk then chilling overnight results in creamy high protein breakfast porridge. Customize with your favorite fruit additions.

The possibilities are truly endless when cooking and baking with Greek yogurt. Explore different recipe ideas to enjoy its many nutritional virtues.

Here is a helpful cheat sheet:

DishGreek Yogurt Recipe Ideas
Breakfast BowlsBerries, nuts, seeds, oats, cinnamon, honey, etc.
Dips + SpreadsCombine with herbs, spices, lemon juice, garlic, etc.
SmoothiesBlend into fruit, vegetable or chocolate smoothies
Chia PuddingsMix with chia seeds, milk, cinnamon, cocoa, vanilla, etc.
Overnight OatsCombine with regular oats, chia seeds, milk, and fruits


Is cottage cheese just as healthy as Greek yogurt?

Very comparable, yes. Ounce for ounce, cottage cheese is just as protein-packed, low in calories and high in other nutrients like calcium as Greek yogurt. Cottage cheese has more fat and sodium while Greek yogurt contains more probiotics. But both can be very healthy options.

Is it bad to eat cottage cheese everyday?

No, enjoying cottage cheese daily should not pose issues for most healthy people. In fact, incorporating high-protein, probiotic-rich, low-fat cottage cheese into your daily diet supplies beneficial nutrition for energy, muscles, bones, and digestion. Just stick to low-sodium varieties.

What are signs you should not eat cottage cheese or Greek yogurt?

Allergies or sensitivities to dairy ingredients mean you should avoid cottage cheese and Greek yogurt. Signs of dairy issues include: stomach pain, cramping, bloating, gas, diarrhea and skin reactions after consuming either food. Lactose intolerance can also prevent proper digestion.


Both cottage cheese and Greek yogurt offer their own sets of nutritional advantages.

They both deserve spots in your fridge and in balanced healthy eating plan.

Incorporating each into snacks, meals and recipes lets you take advantage of their respective nutritional offerings.

Cheese Lover Chloe 🧀
Cheese Lover Chloe 🧀

I'm a total cheese fanatic! When I'm not busy studying to be a cheesemaker, you can find me scouring local farmers markets and specialty shops for new and exciting cheeses to try. Brie is my all-time fave, but I also love exploring aged goudas, funky blues, and rich creamy camemberts. Looking forward to sharing lots of melty, gooey cheese pics and reviews!