Cottage cheese vs Greek yogurt: nutrition compared
Cottage cheese has vitamin A where the other has almost none, 1.8× the copper, 1.5× the selenium of Greek yogurt per 100 g. Greek yogurt has 1.7× the vitamin B12, 1.2× the riboflavin, 1.2× the potassium of Cottage cheese. Greek yogurt is lower in calories (59 vs 81 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Cottage cheese 1 cup (not packed) (226 g), Greek yogurt 1 container (170 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Cottage cheese / serving | Greek yogurt / serving | Cottage cheese / 100 g | Greek yogurt / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 183 9.2% | 100 5% | 81 | 59 |
| Protein (g) | 24.9 50% | 17.5 35% | 11 | 10.3 |
| Total fat (g) | 5.2 6.7% | 0.6 0.8% | 2.3 | 0.4 |
| Saturated fat (g) | 2.8 14% | 0.2 0.9% | 1.3 | 0.1 |
| Monounsaturated fat (g) | 1.1 | 0.1 | 0.5 | 0 |
| Polyunsaturated fat (g) | 0.2 | 0 | 0.1 | 0 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.02 | 0 | 0.01 | 0 |
| Cholesterol (mg) | 27 9% | 8 2.8% | 12 | 5 |
| Carbohydrate (g) | 9.7 3.5% | 6.2 2.3% | 4.3 | 3.6 |
| Fiber (g) | 0 0% | 0 0% | 0 | 0 |
| Sugars (g) | 9 | 5.5 | 4 | 3.2 |
| Calcium (mg) | 233 18% | 189 15% | 103 | 111 |
| Iron (mg) | 0.3 1.6% | 0.1 0.7% | 0.1 | 0.1 |
| Magnesium (mg) | 20 4.8% | 18 4.3% | 9 | 11 |
| Phosphorus (mg) | 334 27% | 231 18% | 148 | 136 |
| Potassium (mg) | 271 5.8% | 240 5.1% | 120 | 141 |
| Sodium (mg) | 725 32% | 61 2.7% | 321 | 36 |
| Zinc (mg) | 1.4 13% | 0.9 8.2% | 0.6 | 0.5 |
| Copper (mg) | 0.07 7.5% | 0.03 3.2% | 0.03 | 0.02 |
| Manganese (mg) | 0.03 1.5% | 0.02 0.7% | 0.01 | 0.01 |
| Selenium (µg) | 33 60% | 16.8 31% | 14.6 | 9.9 |
| Vitamin A (RAE) (µg) | 156 17% | 2 0.2% | 69 | 1 |
| Vitamin C (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.18 1.2% | 0.02 0.1% | 0.08 | 0.01 |
| Vitamin K (µg) | 0 0% | 0 0% | 0 | 0 |
| Thiamin (B1) (mg) | 0.05 3.8% | 0.04 3.1% | 0.02 | 0.02 |
| Riboflavin (B2) (mg) | 0.53 41% | 0.48 37% | 0.23 | 0.28 |
| Niacin (B3) (mg) | 0.2 1.3% | 0.4 2.2% | 0.1 | 0.2 |
| Vitamin B6 (mg) | 0.13 7.6% | 0.11 6.4% | 0.06 | 0.06 |
| Folate (DFE) (µg) | 23 5.7% | 12 3% | 10 | 7 |
| Vitamin B12 (µg) | 0.95 40% | 1.19 50% | 0.42 | 0.7 |
| Choline (mg) | 37 6.7% | 26 4.7% | 16 | 15 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #172182 and #170894.
Frequently asked questions
Which is healthier, Cottage cheese or Greek yogurt?
Cottage cheese has vitamin A where the other has almost none, 1.8× the copper, 1.5× the selenium of Greek yogurt per 100 g. Greek yogurt has 1.7× the vitamin B12, 1.2× the riboflavin, 1.2× the potassium of Cottage cheese. Greek yogurt is lower in calories (59 vs 81 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Cottage cheese scores 19 and Greek yogurt scores 45. Which is 'healthier' depends on what you need more of.
Which has more protein, Cottage cheese or Greek yogurt?
Cottage cheese: 11 g per 100 g for Cottage cheese vs 10.3 g for Greek yogurt (24.9 vs 17.5 g per serving).
Which has fewer calories, Cottage cheese or Greek yogurt?
Greek yogurt: 81 kcal per 100 g for Cottage cheese vs 59 kcal for Greek yogurt (183 vs 100 kcal per serving).
Related comparisons
Cottage cheese (2%) nutrition facts · Greek yogurt (plain, nonfat) nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.