Whether you're looking for breakfast, a snack or the base of a creamy sauce or spread, cottage cheese and Greek yogurt are both tasty, filling options. But is one actually healthier? And how can you choose between them?
Yogurt, particularly Greek yogurt, is a classic healthy breakfast and a go-to snack choice for doctors. But cottage cheese, once a retro favorite, is enjoying a bit of a trendy renaissance and closing in on Greek yogurt's territory. These days, you'll find it in viral breakfast wraps and ice cream recipes, for instance.
Both options are full of satisfying protein, but there are some major nutritional differences between them to keep in mind.
Protein
When it comes to protein, which helps you feel full and build muscle, the two foods are pretty comparable.
"Cottage cheese is savory soft cheese that has about 12 grams of protein per half-cup in the low-fat variety," says registered dietitian Natalie Rizzo, nutrition editor at TODAY. "Low-fat Greek yogurt is very similar, with about 10 grams of protein in a half-cup," she adds.
Greek yogurt also has about twice as much protein as regular yogurt, registered dietitian Caroline Susie told TODAY.com previously.
Some varieties of Greek yogurt and cottage cheese can even have upwards of 15 to 20 grams of protein per serving.
Fat
As dairy foods, both cottage cheese and Greek yogurt naturally contain fat, including saturated fat.
Fat adds flavor and is "one of those key nutrients that tells our brain that we’ve had a meal and we’re feeling full,” Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, told TODAY.com previously. Fat also helps our bodies absorb certain nutrients, like the vitamin D in dairy, she said.
Some "good fats" can also be beneficial for heart health. Saturated fat, on the other hand, has been linked to increased LDL cholesterol, which can raise your risk for heart disease and stroke.
In general, it makes sense to limit your daily saturated fat intake, experts told TODAY.com previously. And people with certain health conditions, particularly cardiovascular issues, may need to steer clear as much as possible.
Both cottage cheese and Greek yogurt are available in non-fat, low-fat and full fat varieties. You can choose whichever variety works best with your individual preferences and health goals.
Sodium
The biggest nutritional difference between Greek yogurt and cottage cheese is the sodium content.
Cottage cheese is made with salt, Rizzo explains. It has about 350 milligrams (or 15% of your daily value) in a half-cup serving. "Greek yogurt, on the other hand, does not contain any sodium," she says.
According to the Dietary Guidelines for Americans, adults shouldn't eat more than 2300 milligrams of sodium in a day. So, for most people, cottage cheese can still fit perfectly in a healthy diet, Rizzo says, even if it contains more sodium than yogurt.
"But if your diet consists of a lot of packaged foods, you may want to be mindful of your sodium intake," she says. "Additionally, people with high blood pressure may need to watch their sodium intake and should think about that when choosing cottage cheese."
Probiotics
Probiotics are beneficial bacteria that occur naturally in some foods, as TODAY.com explained previously. In particular, probiotic foods are purported to help with gut health.
Greek yogurt is a good, natural source of probiotic bacteria. Some varieties of cottage cheese also contain probiotic bacteria, but not all of them. Check the label to be sure.
Texture
Aside from nutritional differences, these two high-protein foods also come with significantly different textures, Rizzo says.
Greek yogurt is known for its texture, which is thicker and creamier than other types of yogurt. On the other hand, thanks to its cheese curds, cottage cheese has a characteristically pebbled or lumpy texture that some people may find off-putting.
Choose whichever texture you prefer, Rizzo says.
Is cottage cheese or Greek yogurt healthier?
Both cottage cheese and Greek yogurt are healthy, high-protein options that will leave you feeling full. So you really can't go wrong with either choice.
You can also use both cottage cheese and Greek yogurt as a base for other nutritious ingredients, like fresh fruit, granola, nuts and seeds, which add more healthy fat, protein and fiber.
The only exception is salt: If you're watching your sodium intake, you may want to opt for Greek yogurt over cottage cheese.