Cottage Cheese (low-fat)
11.1gprotein / 100g72 cal · 2.3g fat · $ · Quality 0.95
Greek Yogurt (plain, nonfat)
10.2gprotein / 100g59 cal · 0.4g fat · $ · Quality 0.95
Per 100g, Cottage Cheese (low-fat) comes in at 11.1g of protein against Greek Yogurt (plain, nonfat)'s 10.2g, a 0.9g gap that's noticeable across a full day's eating but won't make or break either choice on its own.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
These two are closer than the comparison headline suggests. Either Cottage Cheese (low-fat) or Greek Yogurt (plain, nonfat) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Cottage Cheese (low-fat) | Greek Yogurt (plain, nonfat) |
|---|---|---|
| Protein | 11.1g | 10.2g |
| Calories | 72 | 59 |
| Fat | 2.3g | 0.4g |
| Carbs | 3.4g | 3.6g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.95 | 0.95 |
| Relative cost | $ | $ |
| Prep time | 0 min | 0 min |
Frequently asked
Which has more protein, cottage cheese (low-fat) or greek yogurt (plain, nonfat)?
Cottage Cheese (low-fat) has 11.1g of protein per 100g compared to Greek Yogurt (plain, nonfat)'s 10.2g.
Which is lower in calories?
Greek Yogurt (plain, nonfat) is lower in calories per 100g, at 59 vs the other's 72.