Cottage Cheese and Greek Yogurt Both Pack a Ton of Protein—So Which One Should You Pick?

Looking to pack a punch of protein into your daily snack? Greek yogurt, a versatile staple, and cottage cheese, which is making a comeback, are both healthy, protein-rich options that can easily be paired with everything from nuts to fruit. Incorporating them into a high-protein diet can help fuel muscle gains, satiate your stomach, boost metabolism, and support bone health. 

But is one “better” than the other, especially when it comes to maximizing your workout? Long story short, experts say it really depends on your unique health and nutrition goals. Here’s what you need to know about cottage cheese vs. Greek yogurt, from how they stack up to the fueling benefits of each.

Cottage Cheese vs. Greek Yogurt: How They’re Made and Benefits of Each

Both dairy proteins, Greek yogurt and cottage cheese are made by removing whey, the nearly translucent liquid found in cow’s milk. But the process for each is entirely different.

Greek yogurt involves straining regular yogurt until most of the whey is drained away, creating that thick, creamy texture and somewhat tart taste we all know and love. Cottage cheese, on the other hand, is made from pasteurized milk that’s been acidified to separate curds from the whey. Cutting, cooking, and pressing the curds removes more whey before they’re rinsed and topped off with salt, creating that soft, chunky texture with a slightly salty taste.

Both have similar health benefits and make excellent additions to a well-rounded diet, according to Brittany Werner, RDN, a registered dietitian nutritionist and director of coaching at Working Against Gravity. In addition to hefty amounts of protein, they’re low in carbs, are nutrient dense, and are good sources of calcium and essential B-vitamins, she says.

How Do Cottage Cheese and Greek Yogurt Stack Up?

So if both cottage cheese and Greek yogurt are healthy options, how exactly do their nutrients compare? They have similar protein profiles, but there are a few trade-offs in other areas. Here’s a breakdown of their key nutrients per 1-cup per serving, according to estimates for low-fat Greek yogurt and regular cottage cheese from the U.S. Department of Agriculture:

Protein:

Calcium:

Sugar:

Carbs:

Fat:

Sodium:

Although they’re both low-carb and low-sugar, cottage cheese is a slightly lower choice in both categories. However, it’s higher in sodium since salt is added when it’s made. (Of course, all of these numbers can change depending on the brand and type of cottage cheese or Greek yogurt you buy.)

Greek yogurt offers more calcium and less fat. But you can easily find fat-free, low-fat, and whole-fat options for both cottage cheese and Greek yogurt, which can tip the fat content scales. Just make sure you read the labels—a fat-free option sometimes includes added sugar since reducing fat can also reduce taste.

Greek yogurt is also low in lactose, making it a better option if you’re lactose intolerant, says Courtney Smith, RD, a registered dietitian of The Keys to Nutrition. It also provides probiotics, which Werner says “help balance the bacteria in our gut and improve digestion.”

Greek Yogurt vs. Cottage Cheese: Is One “Better” Than the Other?

Experts across the board agree that neither cottage cheese nor Greek yogurt is necessarily better than the other, especially when it comes to fueling up before or after a workout. 

“Both can effectively contribute to muscle recovery and energy replenishment when consumed before or after workouts, so the choice ultimately depends on personal preferences, dietary goals, and individual digestive tolerance,” explains Maria Emerick, RDN, a registered dietitian nutritionist at Homegrown Nutrition. Consider, for instance, that cottage cheese is easier to digest for folks with dairy sensitivities, she says, but Greek yogurt’s added benefit of probiotics helps support digestive health. 

And before you write off cottage cheese for its higher fat or salt content, think again. Emerick says the extra fat can provide longer-lasting energy during a workout compared to a low-fat Greek yogurt. But “nonfat Greek yogurt may be preferable if you’re looking to minimize fat intake post-workout while still getting a good amount of protein,” she adds.

Its saltiness is a similar two-sided coin. “This can be helpful for those salty sweaters to replace electrolytes, as [we] primarily waste sodium in sweat,” Smith says. “However, it may not be the best for those with sodium restrictions for high blood pressure or heart conditions.” She adds that you can look for reduced-sodium cottage cheese, but it may be hard to find.

Either way, the great thing about Greek yogurt and cottage cheese is that “they are ready to go and easy to consume right after your workout before or after you hit the shower,” she says. “Ideally you get your recovery within an hour post-workout,” she notes, adding that this is especially important for strength training.

More Ways to Eat Cottage Cheese and Greek Yogurt

Cottage cheese and Greek yogurt are delicious on their own, but they also both make a prime base for a yummy snack or breakfast bowl. 

Nuts, honey, spices, fruits, and even vegetables can all elevate their flavor profiles, especially if you don’t love the tang of Greek yogurt or the lumpy consistency of cottage cheese that’s given it a bad rep all these years.

Smith loves to upgrade cottage cheese by adding pineapple, peaches, or tomatoes with everything bagel seasoning or a bit of lemon juice. For Greek yogurt, she recommends opting for zero percent or 1 percent fat and adding berries and nuts for “flavor and crunch” or a drizzle of vanilla extract and honey to sweeten up its bitter flavor.

If you tire of these protein bowls, or just can’t get behind the taste, there are sneaky ways you can add them to your meals for that protein hit. For instance, consider adding cottage cheese to scrambled eggs or scooping Greek yogurt into a smoothie. You can even use the latter as a dip for vegetables or base for tuna salad.

“Greek yogurt works well in both sweet and savory dishes, such as parfaits, marinades, or as a substitute for sour cream in recipes,” Emerick says. “Cottage cheese is great for adding creaminess to dishes like fruit salads or as a topping for toast or crackers.”

But Werner cautions against products rich in added sugars and flavorings, whether it’s the Greek yogurt or cottage cheese itself or the toppings you want to add to it. “Aim for natural versions and avoid those high-sugar additives,” she says.

The Takeaway

Greek yogurt and cottage cheese are both high in protein and calcium and low in sugar and carbs. Since both can help boost muscle growth, none is really superior to the other when it comes to fueling your workout. You’ll want to weigh other health goals and factors when deciding between the two. (And how much you enjoy the taste of each is key, too!)

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.