Cottage Cheese vs Greek Yogurt nutrition
Cottage cheese has more fat, calories and protein. Nonfat Greek yogurt has more sugar, potassium and calcium.
- Cottage cheese100 g
- Nonfat Greek yogurt100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Cottage cheese | Nonfat Greek yogurt | Daily Value |
|---|---|---|---|
| Calories | 98 kcal (5%) | 59 kcal (3%) | 2,000 kcal |
| Protein | 11.1 g (22%) | 10.2 g (20%) | 50 g |
| Fat | 4.3 g (6%) | 0.39 g (<1%) | 78 g |
| Saturated fat | 1.7 g (9%) | 0.12 g (<1%) | 20 g |
| Carbs | 3.4 g (1%) | 3.6 g (1%) | 275 g |
| Fiber | 0 g (0%) | 0 g (0%) | 28 g |
| Sugar | 2.7 g | 3.2 g | none set |
| Cholesterol | 17 mg (6%) | 5 mg (2%) | 300 mg |
| Salt (sodium) | 315 mg (14%) | 36 mg (2%) | 2,300 mg |
| Potassium | 104 mg (2%) | 141 mg (3%) | 4,700 mg |
| Calcium | 83 mg (6%) | 110 mg (8%) | 1,300 mg |
| Iron | 0.07 mg (<1%) | 0.07 mg (<1%) | 18 mg |
| Magnesium | 8 mg (2%) | 11 mg (3%) | 420 mg |
| Vitamin A | 37 µg (4%) | 1 µg (<1%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares cottage cheese and nonfat Greek yogurt as USDA FoodData Central lists them: “Cheese, cottage, creamed, large or small curd” (FDC 172179) and “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)” (FDC 170894). All figures start from 100 grams of the edible part. A search for “greek yogurt” is taken here as nonfat Greek yogurt; whole milk Greek yogurt is in the comparer above.
Per 100 grams
Per 100 grams, cottage cheese has more calories (98 vs 59 kcal, 1.7 times as much), protein (11.1 vs 10.2 g), fat (4.3 vs 0.39 g, about 11 times as much), saturated fat (1.7 vs 0.12 g, about 14 times as much), cholesterol (17 vs 5 mg, 3.4 times as much), sodium (315 vs 36 mg, 8.8 times as much) and vitamin A (37 vs 1 µg, about 37 times as much). Nonfat Greek yogurt has more carbohydrate (3.6 vs 3.4 g), sugars (3.2 vs 2.7 g), potassium (141 vs 104 mg), calcium (110 vs 83 mg) and magnesium (11 vs 8 mg). They are within 3% of each other for fiber, iron and vitamin C.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 cup, large curd (not packed) of cottage cheese (210 g) and 1 container of nonfat Greek yogurt (170 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. Switching to servings changes the leader for carbohydrate (now cottage cheese). One serving is 206 kcal of cottage cheese against 100 kcal of nonfat Greek yogurt.
For the same calories
To get 100 kcal you would eat 102 g of cottage cheese or 169 g of nonfat Greek yogurt. At that equal energy, cottage cheese carries 11.3 g of protein and nonfat Greek yogurt 17.3 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for protein (to nonfat Greek yogurt).
Where the calories come from
Roughly, 46% of the energy in cottage cheese comes from protein, 40% from fat and 14% from carbohydrate; for nonfat Greek yogurt it is 69%, 6% and 25%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 cup, large curd (not packed) of cottage cheese reaches its largest shares of the Daily Value in protein (47%), sodium (29%) and saturated fat (18%); 1 container of nonfat Greek yogurt reaches its largest shares of the Daily Value in protein (35%), calcium (14%) and potassium (5%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.