Does greek yogurt or cottage cheese have more protein?
Cottage cheese, at 12g per 100g versus 10g for greek yogurt.
Greek yogurt vs Cottage cheese: Which Has More Protein?
Cottage cheese wins on protein: 12g per 100g versus 10g, a gap of 2g. Calories and protein quality change the picture, so here is the full comparison.
Head to head, per 100g
| Food | Protein | Calories |
|---|---|---|
| 🧀 Cottage cheese (low-fat) | 12g | 72 |
| 🥣 Greek yogurt (plain, 0%) | 10g | 59 |
Per 100g.
What the numbers mean
Greek yogurt delivers 10g of protein for 59 calories per 100g. Cottage cheese delivers 12g for 72 calories. If you are counting calories as well as protein, greek yogurt is the leaner choice per 100g.
Protein quality: greek yogurt is a complete protein, cottage cheese is a complete protein. Complete proteins carry all nine essential amino acids in useful amounts; incomplete ones are still valuable, they just want a complementary source across the day.
Strained — about 2x protein of regular yogurt. Slow-digesting casein protein.
Which should you choose?
- For maximum protein per 100g: cottage cheese (12g).
- For the fewest calories per 100g: greek yogurt.
- For everyday practicality, the better choice is the one you will actually eat regularly — the difference between 10g and 12g matters far less than consistency across the week.
- Mixing both across the week covers a wider spread of micronutrients than committing to one.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
Which has fewer calories, greek yogurt or cottage cheese?
Greek yogurt — 59 calories per 100g versus 72.
Can I swap one for the other in a recipe?
Usually yes, but adjust the weight so the protein matches. To replace 100g of cottage cheese you need about 120g of greek yogurt.
Keep reading
Protein in greek yogurt10g per 100g in full detail.Protein in cottage cheese12g per 100g in full detail.Compare any two foodsSearch the full protein database.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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