Foods · Comparisons
Cottage cheese vs Greek yogurt (plain, nonfat): calories and nutrition compared
The short answer
Gram for gram, there are about 37% more calories in cottage cheese than in greek yogurt (plain, nonfat). Per 100 g: cottage cheese ≈81 calories, greek yogurt (plain, nonfat) ≈59. In a typical portion, 1 cup of cottage cheese is about 183 calories and 1 container of greek yogurt (plain, nonfat) about 100.
Side by side, per 100 g
| Per 100 g | Cottage cheese | Greek yogurt (plain, nonfat) |
|---|---|---|
| Calories | 81 kcal | 59 kcal |
| Protein | 10.5 g | 10.2 g |
| Carbohydrate | 4.8 g | 3.6 g |
| of which sugars | 4 g | 3.2 g |
| Fibre | 0 g | 0 g |
| Fat | 2.3 g | 0.4 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Cottage cheese | 1 cup | 226 g | 183 | 23.6 g |
| Greek yogurt (plain, nonfat) | 1 container | 170 g | 100 | 17.3 g |
Protein per 100 calories
Per 100 calories: about 12.9 g of protein in cottage cheese, about 17.3 g in greek yogurt (plain, nonfat).
Which one to pick
- Fewer calories per bite: Greek yogurt (plain, nonfat).
- More protein per calorie: Greek yogurt (plain, nonfat).
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Cottage cheese (FDC 172182), Greek yogurt (plain, nonfat) (FDC 170894).
Full nutrition pages: Cottage cheese · Greek yogurt (plain, nonfat)