Cottage Cheese Vs Yogurt: Which Has More Protein?

The human body requires many different nutrients and minerals to function properly. One of the most important is protein, since it's quite literally what makes up the meat of our being. Fortunately for us, many ingredients carry plenty of protein, like eggs, lentils (which have quite a lot), and dairy products such as yogurt and cottage cheese. But between yogurt and cottage cheese, which one has more protein?

Let's look at the numbers. On average, 100 grams of full-fat cottage cheese contains about 11.5 grams of protein. In comparison, the same amount of full-fat Greek yogurt has 8.7 grams. This makes cottage cheese the better choice for adding protein to treats like cinnamon rolls or other dairy dishes. Like many dairy products, the bulk of the protein in both is casein as opposed to whey (both are basic components of dairy products). Most of the whey in milk is typically separated out during processing and used to make other foods, such as protein powder.

But there are many different types of both yogurt and cottage cheese, which can vary widely in terms of nutrition. For example, Greek yogurt and labneh have almost double the protein of more typical kinds of yogurt. To ensure you're getting the vitamins and minerals you're looking for, examine the nutritional information on the packaging.

Protein is far from the only nutrient found in yogurt and cottage cheese. Depending on the type, both products can contain many different vitamins and minerals in different amounts. For example, Greek yogurt typically has far less sodium than cottage cheese, as well as more calcium, potassium, and vitamins B2 and B12. Cottage cheese tends to be higher in certain other nutrients, though, like phosphorus and vitamins A and D. Note that the serving sizes for cottage cheese and yogurt are different, so the amounts can seem misleading at first on nutrition labels (and there can always be variation between types of dairy products and individual brands).

In addition, many types of yogurt are excellent sources of probiotics, which are healthy bacteria that aid your gut bacteria and may boost your immune system. Not all varieties contain them, but it's common. Cottage cheese can also have probiotics, but it's not nearly as common as yogurt, and the amount is also typically much lower. Seek out containers that specify "live and active cultures" if you're looking for probiotics.

Overall, for many yogurt seems like the healthier option, if slightly. However, both are still good for you in different ways, and everyone's individual metabolism and nutritional needs are different, so one might suit you more than the other. They're both part of a balanced diet and are healthy in moderation.