Cottage Cheese vs Greek Yogurt Vs Regular Yogurt
Side-by-side macro comparison. Cottage Cheese vs Greek Yogurt Vs Regular Yogurt per their standard serving sizes.
Cottage Cheese
per 100g (1% milkfat)
Greek Yogurt Vs Regular Yogurt
per 100g, plain, nonfat
Macro Comparison Table
| Macro | Cottage Cheese | Greek Yogurt Vs Regular Yogurt | Difference |
|---|---|---|---|
| Calories | 72 cal | 59 cal | +22% Cottage |
| Protein | 12.4g | 10g | +24% Cottage |
| Carbs | 2.7g | 3.6g | -25% Cottage |
| Fat | 1g | 0.7g | +43% Cottage |
Differences shown relative to Cottage Cheese. Positive = Cottage Cheese has more.
Quick Take
Cottage Cheese delivers 72 calories per serving with 12.4g protein, 2.7g carbs, and 1g fat. Greek Yogurt Vs Regular Yogurt delivers 59 calories with 10g protein, 3.6g carbs, and 0.7g fat. The most meaningful difference: they're within 13 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Greek Yogurt Vs Regular Yogurt gives you 13 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. Cottage Cheese brings 72 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
Both Cottage Cheese and Greek Yogurt Vs Regular Yogurt are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Cottage Cheese or Greek Yogurt Vs Regular Yogurt?
Cottage Cheese has more protein: 12.4g vs 10g per serving. That's a difference of 2.4000000000000004g.
Which has fewer calories, Cottage Cheese or Greek Yogurt Vs Regular Yogurt?
Greek Yogurt Vs Regular Yogurt has 59 calories per serving vs 72 calories in Cottage Cheese — a difference of 13 calories.
Is Cottage Cheese or Greek Yogurt Vs Regular Yogurt better for keto?
Cottage Cheese is the better keto choice at 2.7g carbs per serving vs 3.6g carbs in Greek Yogurt Vs Regular Yogurt.
Is Cottage Cheese or Greek Yogurt Vs Regular Yogurt better for weight loss?
For weight loss, Greek Yogurt Vs Regular Yogurt gives you more calorie flexibility (13 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
Greek Yogurt Vs Regular Yogurt
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 Cottage Cheese and Greek Yogurt Vs Regular Yogurt stack up:
Full Cottage Cheese guide • Full Greek Yogurt Vs Regular Yogurt guide • All comparisons