Recipes, Health, Nutrition, and Product Reviews

Cottage Cheese

Cottage Cheese

We previously published an article on Greek yogurt vs sour cream and have since been asked to do a comparison of Greek yogurt vs cottage cheese. Below we examine the difference between texture, ingredients, and nutrition between Greek yogurt and cottage cheese. Overall, which one is better?

Texture:
The obvious difference between Greek yogurt and cottage cheese is their textures. Cottage cheese contains curds which are often found in large or small curd sizes when purchased in supermarkets. Greek yogurt has a smooth texture (no curds); however, its thickness varies based on the brand you buy.

Ingredients:
Both Greek yogurt and cottage cheese are dairy products since their base ingredient is milk. Looking at the ingredients in Daisy Regular Cottage Cheese you will find three simple ingredients: cultured skim milk, cream, and salt.  When comparing these cottage cheese ingredients to Greek yogurt (Fage Total Classic – Plain) you will notice the big difference is that the Greek yogurt contains live active yogurt cultures. The Fage Greek Yogurt ingredients are Grade A pasteurized milk and cream, live active yogurt cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei). These live cultures provide a benefit over cottage cheese by providing such things as improved immune system health and gastrointestinal health. See our article on live cultures here for a list of additional benefits. Be aware that ingredients vary from brand to brand so check the labels before buying if this is a concern. Note that most of the major Greek yogurt brands will contain some variety of live and active cultures.

Nutrition Facts:
Below we have provided a nutritional comparison between Fage Greek yogurt and Hood cottage cheese. We used products with different levels of fat content to provide a larger sample of nutritional information. You will notice that the biggest difference between the two is the sodium content. The cottage cheese has approximately 800 mg more sodium than the Greek yogurt. This is not specific to the Hood brand because other products we looked at (Borden and Daisy) also had much higher sodium content than Greek yogurt. Outside of the sodium, there are not any staggering nutritional difference between Greek yogurt and cottage cheese.

Fage Greek Yogurt – Plain (Serving Size – One Cup)

ProductCaloriesTotal FatSaturated FatTrans FatCholesterolSodiumTotal CarbsFiberSugarsProteinCalcium (% dv)
Fage Total Classic22011g8g0g30mg80mg9g0g9g20g25%
Fage Total 2%1704.5g3g0g15mg75mg9g0g9g23g25%
Fage Total 0%1300g0g0g10mg85mg9g0g9g23g25%

Hood Original Cottage Cheese (Serving Size – One Cup)

ProductCaloriesTotal FatSaturated FatTrans FatCholesterolSodiumTotal CarbsFiberSugarsProteinCalcium (% dv)
Hood Large Curd 4%2409g6g0g60mg860mg10g0g8g26g20%
Hood Low Fat 2%1802g2g0g30mg880mg10g0g8g28g20%
Hood Fat Free 0%1600g0g0g20mg840mg12g0g10g28g20%

Conclusion:
The evidence shows that if you have to choose between Greek yogurt or cottage cheese, the better selection is Greek yogurt due to its much lower sodium, beneficial live cultures, and slightly higher calcium. The huge sodium difference is the biggest factor for us in selecting Greek yogurt over cottage cheese.  Again, ingredients and nutritional content vary from brand to brand so be sure to review the labels.

brown cow greek yogurt nutrition facts
Brown Cow has two varieties of Greek yogurt, Smooth & Creamy and Fruit on the Bottom. Both come in single-serve 5.3 ounce containers, with Smooth & Creamy having a 32 ounce plain option. There are not a lot of flavor choices like some of the larger Greek yogurt manufacturers, but the company provides a high quality yogurt with no artificial growth hormones, preservatives, or artificial sweeteners. All Brown Cow yogurts are gluten free and certified kosher. Their Greek yogurt does not have genetically modified organism (GMO) and is Non-GMO verified. Below are the Brown Cow Greek yogurt nutrition facts for all of their Greek yogurt products.

Brown Cow Greek Yogurt - 5.3 oz Smooth and Creamy

Greek Yogurt ProductServing SizeServings Per ContainerCaloriesTotal Fat (g)Saturated Fat (g)Trans Fat (g)Cholesterol (mg)Sodium (mg)Potassium (mg)Total Carbs (g)Fiber (g)Sugars (g)Protein (g)Vitamin AVitamin CCalciumIronThiaminRiboflavinVitamin B6Vitamin B12Pantothenic AcidPhosphorusMagnesium
Plain1 Cup (150g)180000<560230606150%0%20%0%6%20%2%15%8%20%4%
Vanilla1 Cup (150g)1110000<55519015013120%0%15%0%4%16%2%10%6%18%3%
Passion Fruit1 Cup (150g)113000008019020019120%0%15%0%4%15%2%10%-15%4%

Brown Cow Greek Yogurt - 5.3 oz Fruit on the Bottom

Greek Yogurt ProductServing SizeServings Per ContainerCaloriesTotal Fat (g)Saturated Fat (g)Trans Fat (g)Cholesterol (mg)Sodium (mg)Potassium (mg)Total Carbs (g)Fiber (g)Sugars (g)Protein (g)Vitamin AVitamin CCalciumIronThiaminRiboflavinVitamin B6Vitamin B12Pantothenic AcidPhosphorusMagnesium
Strawberry1 Cup (150g)1130000<56519020119120%0%15%0%4%15%2%10%6%17%4%
Blueberry1 Cup (150g)1120000<57019017016120%0%15%0%4%16%2%10%6%17%3%
Black Cherry1 Cup (150g)1130000<55520019118120%0%15%0%4%15%2%10%6%15%4%
Salted Caramel1 Cup (150g)1140000<521019022022130%0%20%0%4%15%2%10%6%15%4%
Peach1 Cup (150g)112000006521018017120%0%15%0%-------

Brown Cow Greek Yogurt - 32 oz Smooth and Creamy

Greek Yogurt ProductServing SizeServings Per ContainerCaloriesTotal Fat (g)Saturated Fat (g)Trans Fat (g)Cholesterol (mg)Sodium (mg)Potassium (mg)Total Carbs (g)Fiber (g)Sugars (g)Protein (g)Vitamin AVitamin CCalciumIronThiaminRiboflavinVitamin B6Vitamin B12Pantothenic AcidPhosphorusMagnesium
Plain1 Cup (227g)4130000<595350909230%0%30%0%8%30%4%20%12%30%6%

 

Voskos Greek Yogurt Nutrition Facts.

Voskos Greek Yogurt

Voskos Single Serve Nutrition Facts

FlavorServing SizeServings Per ContainerCaloriesTotal Fat (g)Sat Fat (g)Trans Fat (g)Cholest. (mg)Sodium (mg)Potassium (mg)Carbs (g)Dietary Fiber (g)Sugars (g)Protein (g)
Fruit on the Bottom Black Cherry6oz (170g)114000010602151901715
Nonfat Exotic Fig5.3oz (150g)11600000651702802211
Fruit on the Bottom Coconut Cream6oz (170g)116000010602152202015
Nonfat Vanilla Bean5.3oz (150g)11300000451752101611
Nonfat Raspberry5.3oz (150g)11100009501701501213
Nonfat Wild Strawberry5.3 (150g)11200005651701801512
Nonfat Plain5.3oz (150g)190000105523070515
Fruit on the Bottom Strawberry6oz (170g)114000010602151901715
Fruit on the Bottom Blueberry6oz (170g)114000010602151901715
Nonfat Greek Honey5.3oz (150g)112000010552001701314
Nonfat Peach5.3oz (150g)11200005501701601512
Nonfat Black Cherry5.3oz (150g)113000010501801801613
Fruit on the Bottom Pineapple6oz (170g)115000010602152101715
Nonfat Apricot Mango5.3oz (150g)11100005451701501212
Nonfat Wild Blueberry5.3oz (150g)112000010551701601413

Voskos Multi Serve Nutrition Facts

FlavorServing SizeServings Per ContainerCaloriesTotal Fat (g)Sat Fat (g)Trans Fat (g)Cholest. (mg)Sodium (mg)Potassium (mg)Carbs (g)Dietary Fiber (g)Sugars (g)Protein (g)
Original Plain 16oz8oz (227g)22802012080100375150109
Nonfat Plain 16oz8oz (227g)2140000159035090824
Original Greek Honey 16oz8oz (227g)2290148045115280320279
Nonfat Vanilla 16oz8 oz (227g)220000010652603002618

Voskos Family Size Nutrition Facts

FlavorServing SizeServings Per ContainerCaloriesTotal Fat (g)Sat Fat (g)Trans Fat (g)Cholest. (mg)Sodium (mg)Potassium (mg)Carbs (g)Dietary Fiber (g)Sugars (g)Protein (g)
Nonfat Plain 32oz8oz (227g)4140000159035090824
Original Greek Honey 32oz8oz (227g)4290148045115280320279
Nonfat Vanilla 32oz8oz (227g)420000010652603002618

See Additional Greek Yogurt Nutrition Facts

Cabot

Cabot Greek-Style Yogurt Nutrition Facts (Serving Size 1 cup/226g)

FlavorCaloriesTotal FatSat. FatTrans FatCholest.SodiumCarbsSugarsProteinCalcium
Plain31022g14g1g75mg110mg12g5g16g40%
Lowfat Plain1805g3g35mg140mg12g6g22g50%
Lowfat Vanilla Bean2404g2.5g25mg115mg34g28g17g45%
Lowfat Strawberry2404g2.5g25mg120mg34g28g18g45%

All products are gluten free.

yogurt

Zoi Greek Yogurt Nutrition Facts – Serving Size 1 container (6oz)

Flavor CaloriesTotal
Fat 
Sat.
Fat 
Cholest. Sodium Carbs Sugars Protein Calcium 
Honey24014g9g40mg70mg24g21g7g20%
Vanilla1607g4g20mg90mg21g18g8g25%
Strawberry Cream2005g3.5g20mg80mg33g30g7g20%
Raspberry Cream1905g3.5g20mg80mg32g29g7g20%
Peach Cream1905g3.5g20mg70mg31g27g7g20%
Blueberry Cream2005g3.5g20mg70mg34g31g7g20%
Nonfat Plain1000g0g5mg125mg13g8g11g35%

**Zero Dietary Fiber and Trans Fat in the above flavors**

Zoi Greek Yogurt Nutrition Facts (Quarts – Serving Size 8 oz)

Flavor CaloriesTotal
Fat 
Sat.
Fat 
Cholest. Sodium Carbs Sugars Protein Calcium 
Honey32019g12g50mg85mg29g28g9g30%
Vanilla2209g6g30mg115mg27g23g11g35%
Traditional Plain23018g12g55mg100mg11g8g10g30%
Nonfat Plain1300g0g7mg165mg17g11g15g45%

**Zero Dietary Fiber and Trans Fat in the above flavors**

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