Cottage Cheese (Full Fat)VSGreek Yogurt (Whole Milk)
Cottage Cheese (Full Fat) has 2.8g more protein per 100g than Greek Yogurt (Whole Milk) — 11.6g vs 8.8g per 100g (USDA). For those watching their calorie intake, Greek Yogurt (Whole Milk) offers only 93.6776 calories per 100g compared to 102.921 calories in Cottage Cheese (Full Fat). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Cottage Cheese (Full Fat) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Oct 2022
| Nutrient (per 100g) | Cottage Cheese (Full Fat) | Greek Yogurt (Whole Milk) |
|---|---|---|
| Protein | 11.6 g | 8.8 g |
| Calories | 103 kcal | 94 kcal |
| Total fat | 4.2 g | 4.4 g |
| Carbohydrates | 4.6 g | 4.8 g |
Cottage Cheese (Full Fat)
Greek Yogurt (Whole Milk)
How does Cottage Cheese (Full Fat) compare to Greek Yogurt (Whole Milk)?
Cottage Cheese (Full Fat) has 2.8g more protein per 100g than Greek Yogurt (Whole Milk) — 11.6g vs 8.8g per 100g (USDA). For those watching their calorie intake, Greek Yogurt (Whole Milk) offers only 93.6776 calories per 100g compared to 102.921 calories in Cottage Cheese (Full Fat). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Cottage Cheese (Full Fat) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Cottage Cheese (Full Fat)With 11.6g of protein per 100g, Cottage Cheese (Full Fat) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Greek Yogurt (Whole Milk)At only 93.6776 calories per 100g, Greek Yogurt (Whole Milk) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cottage Cheese (Full Fat)Cottage Cheese (Full Fat) offers the best protein-to-calorie ratio, delivering 11.6g of protein for just 102.921 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Cottage Cheese (Full Fat)For those focusing on lean protein sources with lower fat content, Cottage Cheese (Full Fat) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Cottage Cheese (Full Fat)With only 4.6g of carbohydrates per 100g, Cottage Cheese (Full Fat) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Cottage Cheese (Full Fat)For everyday fitness enthusiasts seeking balanced nutrition, Cottage Cheese (Full Fat) offers a good protein content at 11.6g with 102.921 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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