Which Packs More Protein? Greek Yogurt or Cottage Cheese?

If you scroll through social media long enough, you’ll find a recipe or two incorporating Greek yogurt or cottage cheese. Both options have a strong reputation for being high in protein, but how do you know which one is the better choice for you?

Greek Yogurt vs. Cottage Cheese

Greek yogurt

• On average, 15 to 20 grams of protein per serving
• Contains probiotics
• May be lower in lactose
• Slightly higher in most micronutrients

Cottage cheese

• On average, 12 to 15 grams of protein per serving
• May be higher in calories
• Higher sodium

“The amount of protein in Greek yogurt and cottage cheese will help you stay satisfied for longer, a great strategy to avoid grazing throughout the day,” said Gisela Alvarez, a dietitian at Jackson Memorial Medical Center. “I also like to sneak both into food preparations. For example, blending cottage cheese with pasta sauce for an extra protein boost, or swapping sour cream for Greek yogurt and a pinch of salt when serving tacos.”

Greek yogurt and cottage cheese not only make tasty, healthy substitutes, but excellent and versatile protein sources. Choosing between them comes down to your personal health goals and taste preferences. Being mindful of ingredients and getting creative with your meals can go a long way in helping you feel your best. And if you’re ever unsure, speaking with a dietitian is always a great option.