Chobani Greek Yogurt vs Cottage Cheese
Side-by-side macro comparison. Chobani Greek Yogurt vs Cottage Cheese per their standard serving sizes.
Chobani Greek Yogurt
per 5.3 oz container (150g)
Cottage Cheese
per 100g (1% milkfat)
Macro Comparison Table
| Macro | Chobani Greek Yogurt | Cottage Cheese | Difference |
|---|---|---|---|
| Calories | 120 cal | 72 cal | +67% Chobani |
| Protein | 12g | 12.4g | -3% Chobani |
| Carbs | 17g | 2.7g | +530% Chobani |
| Fat | 0g | 1g | -100% Chobani |
Differences shown relative to Chobani Greek Yogurt. Positive = Chobani Greek Yogurt has more.
Quick Take
Chobani Greek Yogurt delivers 120 calories per serving with 12g protein, 17g carbs, and 0g fat. Cottage Cheese delivers 72 calories with 12.4g protein, 2.7g carbs, and 1g fat. The most meaningful difference: Cottage Cheese saves 48 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cottage Cheese gives you 48 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Cottage Cheese delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Chobani Greek Yogurt brings 120 calories — useful when you're chasing a surplus and struggling to eat enough. Cottage Cheese delivers 12.4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Cottage Cheese fits cleanly into keto with only 2.7g carbs. Chobani Greek Yogurt at 17g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Chobani Greek Yogurt or Cottage Cheese?
Cottage Cheese has more protein: 12.4g vs 12g per serving. That's a difference of 0.40000000000000036g.
Which has fewer calories, Chobani Greek Yogurt or Cottage Cheese?
Cottage Cheese has 72 calories per serving vs 120 calories in Chobani Greek Yogurt — a difference of 48 calories.
Is Chobani Greek Yogurt or Cottage Cheese better for keto?
Cottage Cheese is the better keto choice at 2.7g carbs per serving vs 17g carbs in Chobani Greek Yogurt.
Is Chobani Greek Yogurt or Cottage Cheese better for weight loss?
For weight loss, Cottage Cheese gives you more calorie flexibility (48 cal less per serving). For preserving muscle during a deficit, Cottage Cheese delivers more protein per calorie. Most people on cuts benefit from Cottage Cheese.
Which Is Better for Your Goal?
🔥 Weight Loss
Cottage Cheese
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Cottage Cheese
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Cottage Cheese
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Chobani Greek Yogurt and Cottage Cheese stack up:
Full Chobani Greek Yogurt guide • Full Cottage Cheese guide • All comparisons