Cottage cheese (lowfat) vs Greek yogurt (lowfat)
Two high-protein, lowfat staples, close on calories. Cottage cheese carries a little more protein and a lumpier texture; Greek yogurt is smoother, higher in calcium per calorie and tangier. Cottage cheese for the protein and a savoury bowl, Greek yogurt for a creamy, spoonable base.
Cottage cheese (lowfat) and Greek yogurt (lowfat), per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Cottage cheese (lowfat) · per 100 g | Greek yogurt (lowfat) · per 100 g | |
|---|---|---|
| Calories | 72 | 73 |
| Protein | 12.4 g | 10 g |
| Fat | 1 g | 1.9 g |
| Carbs | 2.7 g | 3.9 g |
| Fiber | 0 g | 0 g |
| Sugars | 2.7 g | 3.6 g |
| Sodium | 406 mg | 34 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 61 mg | 115 mg |
| Folate | 12 µg | 12 µg |
| Iron | 0.1 mg | 0 mg |
| Magnesium | 5 mg | 11 mg |
| Niacin | 0.1 mg | 0.2 mg |
| Phosphorus | 134 mg | 137 mg |
| Potassium | 86 mg | 141 mg |
| Riboflavin | 0.2 mg | 0.2 mg |
| Thiamin | 0 mg | 0 mg |
| Vitamin A | 11 µg | 90 µg |
| Vitamin B12 | 0.6 µg | 0.5 µg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Vitamin C | 0 mg | 0.8 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0 mg | 0 mg |
| Vitamin K | 0.1 µg | 0.2 µg |
| Zinc | 0.4 mg | 0.6 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Cottage cheese (lowfat) or Greek yogurt (lowfat) better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.