Cottage Cheese vs Greek Yogurt
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Cottage Cheese (Low-Fat) vs Plain Nonfat Greek Yogurt: nutrition per 100 g
| Per 100 g | Cottage Cheese (Low-Fat) | Plain Nonfat Greek Yogurt |
|---|---|---|
| Calories | 84 kcal | 61 kcal |
| Protein | 11 g | 10.3 g |
| Carbohydrate | 4.3 g | 3.6 g |
| Fat | 2.3 g | 0.4 g |
| Fibre | 0 g | 0 g |
| Allergens | Milk | Milk |
Vitamins and minerals per 100 g
| Nutrient | Cottage Cheese (Low-Fat) | Plain Nonfat Greek Yogurt |
|---|---|---|
| Calcium, Ca | 103 mg | 111 mg |
| Choline, total | 16.3 mg | 15.1 mg |
| Copper, Cu | 0.03 mg | 0.02 mg |
| Folate, DFE | 8 ug | 7 ug |
| Folate, food | 8 ug | 7 ug |
| Folate, total | 10 ug | 7 ug |
| Iron, Fe | 0.13 mg | 0.07 mg |
| Magnesium, Mg | 8.9 mg | 10.7 mg |
| Manganese, Mn | 0.02 mg | 0.01 mg |
| Niacin | 0.09 mg | 0.21 mg |
| Pantothenic acid | 0.51 mg | 0.33 mg |
| Phosphorus, P | 148 mg | 136 mg |
| Potassium, K | 120 mg | 141 mg |
| Riboflavin | 0.23 mg | 0.28 mg |
| Selenium, Se | 14.6 ug | 9.9 ug |
| Sodium, Na | 321 mg | 36 mg |
| Thiamin | 0.02 mg | 0.02 mg |
| Vitamin A, IU | 236 iu | 4 iu |
| Vitamin A, RAE | 69 ug | 1 ug |
| Vitamin B-12 | 0.42 ug | 0.7 ug |
| Vitamin B-6 | 0.06 mg | 0.06 mg |
| Zinc, Zn | 0.61 mg | 0.53 mg |
Cottage Cheese (Low-Fat) is higher in fat. Plain Nonfat Greek Yogurt is the leaner, lower-calorie choice. That makes Cottage Cheese (Low-Fat) more relevant when you want a richer, higher-fat option, and Plain Nonfat Greek Yogurt when you want a lighter, lower-calorie option.
Full nutrition facts: Cottage Cheese (Low-Fat) · Plain Nonfat Greek Yogurt
Bottom line
Per 100 g, low-fat cottage cheese provides 84 kcal, 11 g protein, 4.3 g carbohydrate and 2.3 g fat; plain nonfat Greek yogurt provides 61 kcal, 10.3 g protein, 3.6 g carbohydrate and 0.4 g fat.
These are the two highest-protein dairy snacks per calorie, and the protein is different: cottage cheese is mostly casein, which digests slowly, while Greek yogurt keeps more whey plus live cultures. The practical difference is sodium — cottage cheese is salted during production and typically carries 300–400 mg per 100 g, roughly ten times the amount in plain Greek yogurt. Greek yogurt is usually the better calcium source.
In short: for the lowest calories and fat with the same protein, nonfat Greek yogurt; for a slow-digesting, savory protein (before bed, in salads), cottage cheese — look for a lower-sodium version if you eat it daily.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.