Greek yogurt (plain, nonfat) vs Cottage cheese (low-fat)
Greek yogurt (plain, nonfat) vs Cottage cheese (low-fat) compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Macro table
| Metric | Greek yogurt (plain, nonfat) | Cottage cheese (low-fat) |
|---|---|---|
| Calories | 59 kcal | 81 kcal |
| Protein | 10 g | 11 g |
| Carbs | 3.6 g | 3.4 g |
| Fat | 0.4 g | 2.3 g |
| Fiber | — | — |
| Protein per 100 kcal | 16.9 g | 13.6 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
Decision rule
Pick nonfat Greek yogurt when you want high protein with the lowest calories and a spoonable base for fruit. Pick cottage cheese when you want casein-forward protein and do not mind a saltier, chunkier texture.
Pick Greek yogurt (plain, nonfat) when
Breakfast bowls, smoothies, or desserts where plain strained yogurt works as the base.
Pick Cottage cheese (low-fat) when
Evening protein snacks or savory toppings where cottage cheese’s texture fits.
Caveats
- Flavored yogurts and full-fat cottage cheese change the macros a lot — compare plain/low-fat entries.
- Sodium is typically higher in cottage cheese; check the label if that matters.
Food notes
🥣 Greek yogurt (plain, nonfat)
20g+ protein per cup. Buy plain — flavored varieties add 10–20g sugar. Top with fruit yourself.
🥣 Cottage cheese (low-fat)
Excellent before-bed protein. ~25g protein per cup. Salty texture is divisive but mixes well with sweet additions.
AskCalories
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