Picking healthy snacks at the grocery store can feel pretty daunting at times. There are thousands of foods to choose from, many touted as beneficial or nutritional.
We put two popular high-protein snacks—plain Greek yogurt and cottage cheese—head-to-head in terms of nutrition to find out which is healthier.
Let's take a look at the nutritional information for 1 cup of plain low-fat Greek yogurt and compare it to the nutrition in 1 cup of plain low-fat 2% cottage cheese. All numbers are per the USDA.
Protein
Both Greek yogurt and cottage cheese are rich in lean protein and are virtually tied with each having 24 grams of protein per cup. Both yogurt and cottage cheese are available in full-fat, reduced-fat and fat-free varieties.
Some companies also make lactose-free varieties of Greek yogurt and cottage cheese, so you don't have to shy away from these high-protein choices if you're lactose-free. Just look for the lactose-free label.
Calcium
Greek yogurt has a slight edge in calcium—a mineral most people need more of. A cup of Greek yogurt has 282 milligrams of calcium, while a cup of cottage cheese has 227 mg.
Calories
One cup of low-fat plain Greek yogurt contains about 179 calories, and 1 cup of low-fat cottage cheese is about 180 calories. So again, a virtual tie.
Sodium
So far, these two high-protein snacks are neck in neck when considering protein, calcium and calories. But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver 8 to 9 times the sodium found in Greek yogurt.
Greek yogurt has about 83 mg of sodium in 1 cup, whereas a cup of cottage cheese can have upward of 700 mg of sodium. That's about one-third of the recommended daily limit of 2,300 mg. If you're watching your sodium intake and eat cottage cheese, opt for a reduced-sodium or no-salt-added variety.
Probiotics
While Greek yogurt is more likely to contain probiotics—those microscopic gut-friendly bacteria—there are some brands of cottage cheese that also contain probiotics. Not all brands of cottage cheese contain probiotics, though, so be sure to read the label.
The Bottom Line
And the winner is... plain Greek yogurt by a very thin margin. Greek yogurt's advantage is very slight due to a little more calcium, lower sodium and a higher chance of containing probiotics. With that said, if you opt for a flavored variety instead of plain Greek yogurt, it might add more sugar than you're looking for, so choose plain and sweeten it with fruit.
Ultimately, both Greek yogurt and cottage cheese are healthy high-protein snacks. You really can't go wrong with either one. If you choose cottage cheese, though, try to opt for a low-sodium variety. Fruit can be added to it for added sweetness and nutrition, or if you prefer savory, try mixing in your favorite diced vegetables with a little bit of fresh dill and cracked black pepper.
FAQs
Nutrition Winner: Greek Yogurt
Is cottage cheese or Greek yogurt better for protein? ›
A closer look at both these health trends revealed some surprising results: A 100-gram serving of full-fat cottage cheese contains 11.5 grams of protein and 4.3 grams of fat. The same amount of full-fat Greek yogurt has about 8.7 grams of protein and nearly as much fat (4.1 grams).
Is cottage cheese a good high protein snack? ›
Notably, protein accounts for over 70% of the calories in cottage cheese. Cottage cheese is an excellent source of protein and contains relatively few calories. It's also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.
Is it healthy to eat cottage cheese every day? ›
He said that while most cheese, including cottage cheese, contains nutrients such as vitamins and calcium, it can also have high levels of sodium and fat, so he recommends eating it in moderation.
Is Greek yogurt a good protein snack? ›
A 7-ounce (200-gram) serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food. In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium, and zinc — all of which play important roles in supporting your health.
What has more protein eggs or cottage cheese? ›
And that's just the protein in a personal-size cup of the stuff (5.3 oz)—in that size, those wannabe trendy cottage cheeses are weighing in at 16 to 19 grams of protein; eggs have about 6 g each.
Which has more protein eggs or Greek yogurt? ›
Greek yogurt is a far more nutritious option. “Six ounces contain 15 grams of protein — two to three times the amount you'd find in regular yogurt and more than the amount 2 ounces of meat or two eggs provide,” notes Hopsecger. Greek yogurt also boasts probiotics, the healthy bacteria that support gut health.
Why do bodybuilders eat cottage cheese? ›
Cottage cheese's muscle-building powers come from two different components. Cottage cheese contains a high proportion of casein, the slow-digesting dairy protein. When you eat casein, your blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein).
How can I get 20g of protein in a snack? ›
High Protein Snacks with 20+ Grams of Protein
- Meat. • 1 oz Beef jerky. • 6 oz Deli meat.
- Produce. • 1/2 cup Berries. • 2 oz Broccoli florets. • 2 oz Cucumbers. • 2 oz Heirloom grape tomatoes.
- Refrigerated. • 2 Eggs, hard.
- Condiments. • 2 tbsp Horseradish dip. • 2 tbsp Tzatziki sauce.
- Nuts & Seeds. • 1/2 cup Pistachios.
Best: Friendship Dairies 1% Low-Fat Whipped Cottage Cheese
The Friendship brand of cottage cheese is a great bet, according to registered dietitian Lauren Harris-Pincus, specifically the 1%, low-fat whipped version, which contains 110 calories, 1.5 grams of fat and 19 grams of protein per 5-ounce serving.
Here's where metabolic magic happens: The amount of muscle our body has is one of the primary drivers in determining how many calories we burn each day. "Other research supports that cottage cheese before bed actually does increase metabolism the next morning," Reaver says.
What is the best form of protein? ›
Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources. You can also get essential amino acids from plant-based foods.
Which is better, Greek yogurt or cottage cheese? ›
The Bottom Line. And the winner is... plain Greek yogurt by a very thin margin. Greek yogurt's advantage is very slight due to a little more calcium, lower sodium and a higher chance of containing probiotics.
Is it okay to eat Greek yogurt every day? ›
Consuming one to two cups of low-fat Greek yogurt daily can be a healthy addition to your diet without making it difficult to maintain your weight.
What is the healthiest Greek yogurt to eat? ›
The 7 Best Greek Yogurts, According to Dietitians
- fa*ge Total 2%, Plain. Amazon. ...
- Chobani Less Sugar Greek Yogurt. Amazon. ...
- Stonyfield Organic Fat-Free Plain Greek Yogurt. Amazon. ...
- Good & Gather Greek Plain Nonfat Yogurt. Target. ...
- Maple Hill Organic Plain Greek Yogurt. ...
- Two Good Low Fat Lower Sugar Vanilla Greek Yogurt. ...
- Oikos Pro.
While any type of yogurt can fit in a healthy diet, Greek yogurt and skyr (Icelandic yogurt) are the healthiest choices because they tend to be lower in sugar and higher in protein, says registered dietitian Jamie Nadeau.
Does Greek yogurt have more protein than regular protein? ›
So, compared with regular yogurt, Greek yogurt has more than twice as much protein and slightly fewer carbohydrates. But regular yogurt has more calcium and potassium. It's important to note: Some yogurts have added sugar, so be careful to check the nutrition labels.
Does cottage cheese have more protein than meat? ›
Dry curd cottage cheese contains more protein per lb. than either beef, pork, or lamb. Only chicken and veal have a higher protein content. So, Americans should consider using cottage cheese as a high protein ingredient in cooking.
What to put in Greek yogurt for more protein? ›
Blend your chosen fresh berries or frozen fruit with plain, unsweetened yogurt, the sweetener of your choice, and any protein boosters, like protein powder or marine collagen. Once your ingredients are happily blended into the yogurt, spread the enhanced yogurt mixture into a bowl and add your favorite toppings.
