Greek Yogurt, Health, Nutrition

Greek Yogurt vs 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.

Share the joy
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  

Leave a Reply