Cottage Cheese vs Mahi Mahi
Side-by-side macro comparison. Cottage Cheese vs Mahi Mahi per their standard serving sizes.
Cottage Cheese
per 100g (1% milkfat)
Macro Comparison Table
| Macro | Cottage Cheese | Mahi Mahi | Difference |
|---|---|---|---|
| Calories | 72 cal | 109 cal | -34% Cottage |
| Protein | 12.4g | 23g | -46% Cottage |
| Carbs | 2.7g | 0g | 0% Cottage |
| Fat | 1g | 0.9g | +11% 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. Mahi Mahi delivers 109 calories with 23g protein, 0g carbs, and 0.9g fat. The most meaningful difference: Cottage Cheese saves 37 calories per serving — meaningful over a week of meals. For protein density per calorie, Mahi Mahi wins at 84% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cottage Cheese gives you 37 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), Mahi Mahi delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Mahi Mahi brings 109 calories — useful when you're chasing a surplus and struggling to eat enough. Mahi Mahi delivers 23g 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 Mahi Mahi are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Cottage Cheese or Mahi Mahi?
Mahi Mahi has more protein: 23g vs 12.4g per serving. That's a difference of 10.6g.
Which has fewer calories, Cottage Cheese or Mahi Mahi?
Cottage Cheese has 72 calories per serving vs 109 calories in Mahi Mahi — a difference of 37 calories.
Is Cottage Cheese or Mahi Mahi better for keto?
Mahi Mahi is the better keto choice at 0g carbs per serving vs 2.7g carbs in Cottage Cheese.
Is Cottage Cheese or Mahi Mahi better for weight loss?
For weight loss, Cottage Cheese gives you more calorie flexibility (37 cal less per serving). For preserving muscle during a deficit, Mahi Mahi delivers more protein per calorie. Most people on cuts benefit from Mahi Mahi.
Which Is Better for Your Goal?
🔥 Weight Loss
Mahi Mahi
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Mahi Mahi
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Mahi Mahi
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Cottage Cheese and Mahi Mahi stack up:
Full Cottage Cheese guide • Full Mahi Mahi guide • All comparisons