Key recommendations
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Greek yogurt is slightly higher in micronutrients, lower in lactose, and a more consistent source of probiotics, making it a great option for gut health and those with dairy sensitivities.
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Cottage cheese edges out Greek yogurt in protein content per serving, but is significantly higher in sodium, which can be a concern for those watching their salt intake.
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Both are nutritious, protein-rich snacks that support muscle, bone, and immune system health, so the “better” choice really depends on your health goals, taste preferences, and dietary needs.
Greek yogurt and cottage cheese are extremely popular dairy choices – both featured ubiquitously on social media. But beyond being tasty additions to sweet and savory recipes alike, they’re just as beloved for their unique nutritional benefits.
Although both Greek yogurt and cottage cheese are made from cow’s milk and are considered high in protein, they actually provide slightly different nutrition. Each has its place and may be more suitable for certain people depending on their needs.
Here, we’ll explore the ins and outs of Greek yogurt and cottage cheese—what makes them unique, the nutrition they provide, and which is a better choice when prioritizing protein.
What is Greek yogurt?
First of all, what is Greek yogurt?
“Greek yogurt is made by curdling milk and then straining it several times to remove a significant amount of liquid whey, resulting in a yogurt that’s thicker, creamier, and much more acidic than regular yogurt. In turn, it’s lower in lactose and significantly higher in protein,” says Jamie Baham, MS, RDN, LD, owner of Ladybug Nutrition Dietitian.
Meet our expert
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Jamie BahamMS, RDN, LD, Registered Dietitian and owner of Ladybug Nutrition
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Ali McGowanMS, RD, LDN, a registered dietitian in Boston
For a deeper look at Greek yogurt nutrition, here’s the nutrient breakdown, according to the USDA database:
Plain Whole Milk Greek Yogurt (100 grams, about ½ cup)
Macronutrients
Calories: 95 calories
Protein: 9 grams (g)
Total Carbohydrates: 5 g
Fat: 4.4 g
Saturated fats: 2.4 g
Micronutrients
Riboflavin (vitamin B2): 0.24 milligrams (mg), 19% of the Daily Value (% DV)*
Vitamin B12: 0.8 micrograms (mcg), 33% DV
Vitamin A: 38 mcg, 5% DV
Calcium: 111 mg, 11% DV
Zinc: 0.5 mg, 5% DV
Phosphorus: 126 mg, 10% DV
Selenium: 9.7 mcg, 18% DV
Sodium: 34 mg, 2% DV
Plus, you can also expect Greek yogurt to provide plenty of probiotics. Otherwise, this nutritional analysis tells us a lot about how Greek yogurt can benefit your overall health. “They provide high-quality protein, probiotics for gut health, and key nutrients like calcium, potassium, phosphorus, and vitamins A, B2, and B12,” explains Ali McGowan, MS, RD, LDN, a registered dietitian in Boston. These nutrients combine to support muscle, tissue, bone, heart, immune, intestinal and metabolic health.
And since Greek yogurt contains less lactose than regular yogurt, it can be an especially smart choice for those who are lactose intolerant. “For my patients who are lactose intolerant, Greek yogurt is also a safer option when testing for yogurt tolerance because it tends to have less lactose than milk, regular yogurt, and even ice cream,” shares Baham. “Plus, the live, active cultures in Greek yogurt help break down lactose, making it even easier to digest.”
Perhaps the only concern surrounding this dairy product is its saturated fat content. While some research shows that high-fat dairy products like yogurt can not Linked to a higher risk of cholesterol or heart disease, other studies link saturated fat to elevated cholesterol levels, in turn increasing the risk of cardiovascular disease. However, the fermentation process involved in Greek yogurt (and cottage cheese) fortunately converts some of the saturated fat into heart-healthy unsaturated fat, further allaying this concern.
“Fermented dairy products, such as Greek yogurt, have been associated with benefits for bone, metabolic, and immune health,” McGowan concludes.
What is cottage cheese?
Always trending on social media, many of us are probably quite familiar with cottage cheese. However, if you’re not, “cottage cheese is a soft, fresh cheese made from coagulated milk,” McGowan explains. “It’s made by acidifying the milk, which separates the whey from the curds,” adds Baham, these curds becoming cottage cheese.
Here’s a closer look at the nutrition of cottage cheese, according to the USDA:
Plain cottage cheese, fat (100 grams, about ½ cup)
Macronutrients
Calories: 105 calories
Protein: 12 grams (g)
Total Carbohydrates: 5 g
Fat: 4.2 g
Saturated fats: 2.6 g
Micronutrients
Riboflavin (vitamin B2): 0.16 mg, 13% DV
Vitamin B12: 0.7 micrograms (mcg), 29% DV
Vitamin A: 36 mcg, 5% DV
Calcium: 88 mg, 9% DV
Zinc: 0.45 mg, 5% DV
Phosphorus: 154 mg, 12% DV
Selenium: 9.7 mcg, 18% DV
Sodium: 350 mg, 18% DV
Some brands of cottage cheese also contain probiotics that support digestion, but not all. “In general, cottage cheese is high in casein—a slow-digesting protein that helps with satiety and muscle repair—and provides calcium, selenium, and B vitamins,” says McGowan. Speaking of B vitamins, “this protein-rich dairy food is also an excellent source of riboflavin (B2), which plays a key antioxidant role in reducing cellular damage,” adds Baham.
Finally, cottage cheese is quite similar to Greek yogurt in terms of health benefits. “Like Greek yogurt, it’s a nutrient-dense, high-protein option that can support bone health and weight management,” McGowan summarizes, along with promoting energy metabolism and gut, heart, and immune health.
Which dairy product is best for you?
But that brings us to the question, which of these dairy products is actually better for you?
Although the numbers are very similar, Greek yogurt offers slightly more micronutrients than cottage cheese, with the exception of phosphorus and sodium. It’s also slightly lower in calories, a more reliable source of probiotics, and generally lower in lactose. There is virtually no difference between the fat and saturated fat content of the two dairy products.
However, the sodium in cottage cheese shouldn’t be overlooked, as a small half-cup serving provides nearly one-fifth of your daily allowance of minerals—and most of us eat more than half a cup in one sitting. While cottage cheese might be the only sodium-rich food we eat in a day, that’s often not the case—and prolonged excessive sodium intake can lead to elevated blood pressure levels over time.
But when deciding which of the two is better rich in protein snack, cottage cheese technically wins, as it boasts an additional three grams per serving.
That said, both are excellent choices that provide protein, calcium, and a host of other beneficial micronutrients. “‘Better’ really depends on the individual and their specific health goals,” Baham agrees. “If you’re trying to reduce your protein intake—like with chronic kidney disease, for example—a dollop of Greek yogurt will have less protein than a dollop of cottage cheese. If you’re trying to up your calcium intake, Greek yogurt tends to be higher per serving than cottage cheese,” she adds.
Taste preference plays a role here as well. “It also comes down to what you like. Greek yogurt contains probiotics and has a tangy, smooth texture, while cottage cheese offers a milder taste and consistency,” says McGowan.
conclusion
Whichever dairy option you choose, plain varieties are always the best choices to avoid pro-inflammatory added sugars. Also, be sure to look for cottage cheese that contains probiotics (usually advertised on the package).
With your plain Greek yogurt and cottage cheese, the culinary possibilities are almost endless. “I like to add Greek yogurt to boost the probiotics and protein in my smoothies, or use it as a substitute for sour cream or mayonnaise in my homemade dressings, while I like to use cottage cheese in both savory and sweet dishes like savory dips, fluffy pancakes, and even homemade ice cream to cut down on added fat and sugar.
McGowan, meanwhile, likes to “add fruit, nuts, a drizzle of honey or maple syrup, or spices like cinnamon or Everything Bagel seasoning for extra flavor to either Greek yogurt or cottage cheese.”
At the end of the day, it’s hard to go wrong with either dairy option, as both Greek yogurt and cottage cheese provide an array of beneficial nutrients and satisfying protein sure to keep you fueled throughout the day.
Read the original article on Real Simple