Cottage Cheese vs Greek Yogurt: Which Is the Better Higher Protein Snack?

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Cottage Cheese vs Greek Yogurt: Which Is the Better Higher Protein Snack

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Cottage Cheese vs Greek Yogurt: Which Is the Better High Protein Snack?

By Amy Brownstein, MS, RDN 

Published on July 22, 2025

Design by Verywell Health; Getty Images

Table of Contents

• Which Is Better?
• Nutrition
• Which Is Healthier?
• How They're Made
• How to Use

Cottage cheese and Greek yogurt are popular dairy sources frequently added to dishes to boost nutrition. Both are high-protein sources, but their nutrition profiles differ subtly.

Jump to Key Takeaways.

Cottage Cheese vs Greek Yogurt: Which Is the Better Higher Protein Snack?

Cottage cheese generally contains more protein than Greek yogurt. 

Still, both cottage cheese and Greek yogurt are good high-protein snack options.

However, whether cottage cheese or Greek yogurt is the better high-protein snack may depend on your preferences and dietary needs. 

Greek yogurt has a smoother, creamier texture.1 

Cottage cheese has a higher sodium content, which is undesirable for people who must carefully monitor their salt intake.2

Cottage Cheese vs Greek Yogurt: Nutrition

The nutrition profile will vary with nonfat, full-fat, or flavored cottage cheese or Greek yogurt products.

Cottage Cheese vs Greek Yogurt: Nutrition Per One-Cup Serving
	Cottage Cheese2	Greek Yogurt3
Water (%)	81	84
Calories	180	146
Protein (g)	24	20
Fat (g)	5	4
Carbohydrates (g)	9.5	8
Calcium (mg)	230 (23% DV)	230 (23% DV)
Sodium (mg)	700 (30% DV)	68 (3% DV)
Zinc (mg)	1.3  (16% DV)4	1.2 (15% DV)4
Selenium (mcg)	32 (58% DV)5	25 (45% DV)5

Key: Daily value (DV), grams (g), milligrams (mg), micrograms (mc

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• Salt (sodium) is added during production, so cottage cheese provides significant sodium in the diet. However, low-sodium cottage cheeses exist.
• Bacteria added to ferment yogurt and produce Greek yogurt provide beneficial probiotics. Probiotics support gut and immune health, general health, and wellness.6

Cottage Cheese vs Greek Yogurt: Which Is Healthier?

Greek yogurt is the healthier option due to its probiotic and low-sodium content. 

Cottage Cheese

To produce cottage cheese, milk is mixed with an acid, like vinegar. The acid separates the solids (curds) from the liquids (whey). 

Curds are cut into large or small pieces and cooked to release moisture. Rinsing and draining the curds further removes liquid and reduces cottage cheese’s acidity. 

Large curds contain more moisture than small curds, which may affect the cottage cheese’s taste.

Salt is added to the curds for flavor, and cream or thickeners for a velvety texture.10

Greek Yogurt

Milk is heated, then cooled, mixed with bacterial cultures, and left to sit and ferment. The bacteria eat the sugar in the milk, ferment it, and help it thicken into yogurt.