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If you’re looking to increase your protein intake, Greek yoghurt and cottage cheese are two great options. But which is healthier overall? We asked dietitians to compare the nutritional value of these popular foods.
The good news is that both options are high in protein. Greek yoghurt is made in the same way as regular yoghurt — with milk and live cultures – but is then strained to remove most of the liquid whey. This makes it thicker and reduces its lactose content. “The result is a thick, protein-rich yoghurt,” says dietitian Jenna Stangland, “The calcium stays and the probiotics are still present, so it is a nutrient-dense dairy option.”
“Cottage cheese is a good source of high-quality protein, especially rich in casein,” says Michelle Routhenstein, a registered dietitian specialising in heart disease. “Casein is a slow-digesting protein that supports prolonged muscle protein synthesis, satiety and appetite control, making it helpful for weight management.”
While both options can be part of a nutritious diet, one has a slight edge when it comes to health. Read on to find out what dietitians say about cottage cheese vs Greek yoghurt.
Greek yoghurt vs cottage cheese nutrition
They’re quite similar, as it turns out. Both are excellent sources of protein, calcium and potassium. Protein builds and repairs muscle, while calcium and potassium help protect and strengthen bones. Potassium is also an electrolyte that maintains fluid balance and helps regulate blood pressure.
They’re both low in carbohydrates, as long as you stick to plain varieties. While milk contains some naturally occurring sugars, plain yoghurt contains no added sugar.
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The nutritional profile of each varies slightly depending on the brand and the fat content of the product. There’s another key difference that can make comparing the two foods tricky. “One thing to note is that serving sizes are a little different,” says Mindy Haar, chair of health sciences at New York Institute of Technology. The typical serving is 113g for cottage cheese and 170g for yoghurt.
There are also two important nutritional differences to consider: sodium and probiotics. Greek yoghurt contains very little sodium, while regular cottage cheese is typically high in it. “Choose a lower-sodium cottage cheese if you’re monitoring your blood pressure,” Routhenstein says.
Live cultures are needed to make yoghurt, so it naturally contains plenty of gut-friendly probiotics. Some cottage cheese brands also contain probiotics, if live cultures are added to the product. If so, this will be stated on the packaging.
Here’s how two examples of Greek yoghurt and cottage cheese compare:
170g of plain whole-milk Fage Greek yoghurt contains:
- Calories: 160
- Fat: 9g
- Protein: 15g
- Carbohydrates: 5g
- Sodium: 60mg
- Calcium: 201mg
- Potassium: 260mg
113g of full-fat Good Culture cottage cheese contains:
- Calories: 80
- Fat: 2.5g
- Protein: 14g
- Carbohydrates: 5g
- Sodium: 340mg
- Calcium: 70mg
- Potassium: 80mg
How to choose the healthiest Greek yoghurt or cottage cheese
There are countless varieties of both, so how do you choose the best one? Routhenstein suggests sticking to products with short ingredient lists. “Ideally, yoghurt should contain just milk and live cultures, while cottage cheese should contain milk, cultures and salt,” she says. “For both, it’s best to avoid flavoured varieties, as they often contain added sugars, artificial flavourings or unnecessary thickeners that can reduce their overall nutritional quality.” That said, a flavoured option can still be worthwhile if it helps you eat these nutrient-dense foods.
What about full-fat versus fat-free varieties? It depends. The more fat the yoghurt or cheese contains, the more saturated fat and calories it provides. On the other hand, it also contains more omega-3 fatty acids, which are important for heart and brain health. Fat is more satiating, too, as it takes longer to digest. To help you stay full, choose a full-fat or low-fat variety instead of fat-free, or add nuts, seeds or avocado to fat-free versions.
How to eat more Greek yoghurt
Due to its creamy texture and slightly tart flavor, Greek yoghurt can be used in both sweet or savoury dishes. “If adding it to warm dishes such as soups or stews, stir it in after cooking to preserve the live probiotics,” Routhenstein says.
- Sour cream substitute: Dollop it on baked potatoes or tacos.
- Smoothies: Blend into smoothies for added protein and creaminess.
- Parfaits: Alternately layer yoghurt with your favourite combination of fruit, granola, nuts, and seeds.
- Mayonnaise replacement: Nearly anywhere you use mayonnaise, you can use Greek yoghurt instead. Try it with tuna, egg or chicken.
- Dips and dressings: Replace creamy ranch or dill dressings and dips with ones made with yoghurt and herbs. Traditional tzatziki is also made with yoghurt.
- Savoury veggie bowl: “Make a bowl with plain Greek yoghurt, herbs, seasoned chickpeas, cucumber, tomato, onion, dill and whatever else you want to add,” Stangland says.
- Pancakes and waffles: Greek yoghurt is a great way to add protein to pancakes, You can even make a big batch, freeze, and defrost as needed.
- Flatbread topping: Spread Greek yoghurt on to flatbread and top with salmon and veggies for a protein-packed meal.
How to eat more cottage cheese
Cottage cheese can be melted, making it a great high-protein, lower-fat alternative for cheddar, mozzarella or other cheeses.
- Quiche: Try making a crustless quiche with cottage cheese as the main base.
- Pasta: Use cottage cheese in place of ricotta to power up lasagne, Stangland recommends. Or, try this creamy kale pasta dish.
- Toast topping: Routhenstein likes to spread it on wholegrain toast with sliced avocado and tomato for a quick savoury snack or breakfast.
- Pancakes and waffles: “Swap out the milk or cream in your recipe with cottage cheese for a protein-rich breakfast,” Stangland says.
- Flourless wrap: Mix cottage cheese with eggs and herbs and then bake to create a tasty flourless wrap. Fill it with chicken and veggies for a yummy lunch.
Which one is better?
Both are healthy, high-protein, low-carb, and great sources of calcium and potassium, but Greek yoghurt comes out on top. “Overall, both are nutritious choices for heart, bone, and muscle health, with Greek yoghurt offering a slight advantage due to probiotics, lower sodium, and mineral balance,” Routhenstein says.
But “better” also depends on your individual health profile and goals. Sometimes, choosing the right variety of either one is more of a consideration. “If weight loss is the goal or a risk of heart issues is a concern, go for the low-fat option to avoid the fat and still get all the other nutritious benefits,” Stangland says.
It also depends on how you plan to use them. Greek yoghurt is a good swap for mayo, sour cream or buttermilk in recipes, and cottage cheese can be a healthier sub for other cheeses.
Stephanie Anderson Witmer has been a professional journalist for more than 20 years, with a focus on writing and editing stories about food, agriculture, health, parenting, home, and garden for magazines, newspapers, and websites.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia's food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk
Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.
