Greek yogurt vs cottage cheese

Key differences

• Cottage cheese provides more protein per calorie: 12.8 g per 100 kcal, versus 9.3 g for Greek yogurt.
• Cottage cheese has fewer calories: 81 kcal per 100 g, versus 97 for Greek yogurt, so the same calories come with more grams of food.
• Neither provides any fiber.

Comparison per 100 g and per serving

In bold, the value more favorable to satiety when the gap is clear. Difference: Cottage cheese minus Greek yogurt. Source: USDA FDC 171304 and 172182.

Per typical serving

With typical servings, 125 g (4.5 oz) of Greek yogurt has about 121 kcal and 11.3 g of protein, and 100 g (3.5 oz) of cottage cheese about 81 kcal and 10.4 g.

To get 20 g of protein you would need about 222 g of Greek yogurt (216 kcal) or about 192 g of cottage cheese (156 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Greek yogurt and cottage cheese have the same estimated satiety score: 5 out of 5.

• 5/5Greek yogurt: Low energy density; a lot of protein per calorie; high water content.
• 5/5Cottage cheese: Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Greek yogurt

On the numbers it does not stand out from cottage cheese in protein, calories, or fiber, so taste, price, or habit can decide.

Cottage cheese

• If you want more protein per calorie: 12.8 g per 100 kcal.
• If you want to eat more grams for the same calories: 81 kcal per 100 g.
• If you prefer a lighter typical serving: about 81 kcal in 100 g (3.5 oz).

On a GLP-1 medication

Greek yogurt. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Cottage cheese. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Greek yogurt: every nutrient, frequently asked questions, and similar foods.
• Cottage cheese: every nutrient, frequently asked questions, and similar foods.

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