Greek Yogurt (Nonfat)VSCottage Cheese (Full Fat)
Cottage Cheese (Full Fat) has 1.3g more protein per 100g than Greek Yogurt (Nonfat) — 11.6g vs 10.3g per 100g (USDA). For those watching their calorie intake, Greek Yogurt (Nonfat) offers only 61 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), Greek Yogurt (Nonfat) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Oct 2022
| Nutrient (per 100g) | Greek Yogurt (Nonfat) | Cottage Cheese (Full Fat) |
|---|---|---|
| Protein | 10.3 g | 11.6 g |
| Calories | 61 kcal | 103 kcal |
| Total fat | 0.4 g | 4.2 g |
| Carbohydrates | 3.6 g | 4.6 g |
Greek Yogurt (Nonfat)
Cottage Cheese (Full Fat)
How does Greek Yogurt (Nonfat) compare to Cottage Cheese (Full Fat)?
Cottage Cheese (Full Fat) has 1.3g more protein per 100g than Greek Yogurt (Nonfat) — 11.6g vs 10.3g per 100g (USDA). For those watching their calorie intake, Greek Yogurt (Nonfat) offers only 61 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), Greek Yogurt (Nonfat) 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 (Nonfat)At only 61 calories per 100g, Greek Yogurt (Nonfat) 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
Greek Yogurt (Nonfat)Greek Yogurt (Nonfat) offers the best protein-to-calorie ratio, delivering 10.3g of protein for just 61 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Greek Yogurt (Nonfat)For those focusing on lean protein sources with lower fat content, Greek Yogurt (Nonfat) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Greek Yogurt (Nonfat)With only 3.6g of carbohydrates per 100g, Greek Yogurt (Nonfat) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Greek Yogurt (Nonfat)For everyday fitness enthusiasts seeking balanced nutrition, Greek Yogurt (Nonfat) offers a good protein content at 10.3g with 61 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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