Yogurt vs Cottage Cheese: which is healthier?

Per 100g, Yogurt has 59 calories, 10.2g protein, 0g fiber, and 0.4g fat, while Cottage Cheese has 84 calories, 11g protein, 0g fiber, and 2.3g fat. Yogurt is the lighter choice, while Cottage Cheese delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Yogurt or Cottage Cheese?

Per 100g, Yogurt has 59 calories and Cottage Cheese has 84 calories, a difference of 25 calories. In practical terms, 1 cup plain Greek (nonfat) (145 calories) of yogurt compares with 100g (84 calories) of cottage cheese.

Which has more protein, Yogurt or Cottage Cheese?

Cottage Cheese leads on protein with 11g per 100g; the gap is 0.8g per 100g (Yogurt 10.2g vs Cottage Cheese 11g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Yogurt or Cottage Cheese?

Yogurt has 3.6g of carbs per 100g compared to 4.3g in Cottage Cheese, making Yogurt the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Yogurt for Cottage Cheese?

Often, yes. Swapping cottage cheese for yogurt shifts your meal by about 25 calories and 0.8g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

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Yogurt vs Cottage Cheese

Yogurt

Wins in 3 of 6 categories

Compare Yogurt and Cottage Cheese calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g (USDA data), Yogurt has 59 calories vs Cottage Cheese's 84. Pick Yogurt for fewer calories.

Sources: Yogurt (FDC 330137) · Cottage Cheese (FDC 328841)

Nutrition Comparison (per 100g)

Nutrient	Yogurt		Cottage Cheese
Calories	59	vs	84
Protein	10.2g	vs	11g
Carbs	3.6g	vs	4.3g
Fat	0.4g	vs	2.3g
Fiber	0g	vs	0g
Sodium	36mg	vs	321mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Yogurt: FDC 330137 · Cottage Cheese: FDC 328841.

When to Choose Each

Choose Yogurt when:

You're cutting calories (59 vs 84 per 100g)
A typical portion is 1 cup plain Greek (nonfat) (145 calories)

See full Yogurt nutrition

Choose Cottage Cheese when:

You need more protein (11g vs 10.2g per 100g)
A typical portion is 100g (84 calories)

See full Cottage Cheese nutrition

Frequently Asked Questions

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Last updated: 2026-08-12

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