Cottage Cheese (low-fat)
11.1gprotein / 100g72 cal · 2.3g fat · $ · Quality 0.95
Yogurt (plain, whole milk)
5.7gprotein / 100g61 cal · 3.3g fat · $ · Quality 0.94
Cottage Cheese (low-fat) delivers a clearly higher protein density than Yogurt (plain, whole milk) — 11.1g vs 5.7g per 100g, a gap of 5.4g that adds up fast across multiple servings.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
Cottage Cheese (low-fat)'s typical serving also delivers more leucine (1100mg vs Yogurt (plain, whole milk)'s 560mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Cottage Cheese (low-fat) or Yogurt (plain, whole milk) 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) | Yogurt (plain, whole milk) |
|---|---|---|
| Protein | 11.1g | 5.7g |
| Calories | 72 | 61 |
| Fat | 2.3g | 3.3g |
| Carbs | 3.4g | 4.7g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.95 | 0.94 |
| Relative cost | $ | $ |
| Prep time | 0 min | 0 min |
Frequently asked
Which has more protein, cottage cheese (low-fat) or yogurt (plain, whole milk)?
Cottage Cheese (low-fat) has 11.1g of protein per 100g compared to Yogurt (plain, whole milk)'s 5.7g.
Which is lower in calories?
Yogurt (plain, whole milk) is lower in calories per 100g, at 61 vs the other's 72.