Cottage cheese vs. Greek yogurt: Which is the better high-protein snack

Key Takeaways

• Cottage cheese has a little more protein than Greek yogurt, but both are high in protein.
• Greek yogurt can be healthier than cottage cheese because of its probiotics and lower sodium content.
• Cottage cheese and Greek yogurt can be used in many recipes to boost protein and nutrients.

Cottage cheese and Greek yogurt are both excellent high-protein snacks, but they differ in nutritional benefits. Cottage cheese contains slightly more protein, while Greek yogurt contains probiotics and is lower in sodium.

How Do They Compare for Protein?

Cottage cheese and Greek yogurt are both excellent high-protein snacks. Typically, cottage cheese offers more protein than Greek yogurt. In 1 cup:

• Cottage cheese: 24 grams (g) protein
• Greek yogurt (plain): 20 g protein

Other factors may weigh on which you prefer as a snack:

• Greek yogurt has a smoother, creamier texture. 
• Cottage cheese has a higher sodium content, which is undesirable for people who must carefully monitor their salt intake.

Nutrition in Cottage Cheese and Greek Yogurt

The nutritional content of cottage cheese and Greek yogurt varies based on whether they are nonfat, full-fat, or flavored.

• Salt (sodium) is added during cottage cheese production, so it provides significant sodium in the diet. However, low-sodium cottage cheeses exist.
• Bacteria added to ferment milk and produce Greek yogurt provide probiotics. Probiotics are beneficial microbes that support gut and immune health, general health, and wellness.

Which Is Healthier?

Greek yogurt is the healthier option due to its probiotic and low-sodium content: 

• Probiotics, such as those in Greek yogurt, are associated with a lower risk of heart disease and may protect against type 2 diabetes.  
• The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg daily. The American Heart Association encourages a further reduction in sodium to 1,500 mg daily. One cup of cottage cheese provides 47% of that lower limit. Consuming too much salt raises blood pressure and increases the risk of heart disease.

How Are They Made?

Cottage cheese and Greek yogurt are processed differently, affecting their nutritional and sensory qualities.

Cottage Cheese

To produce cottage cheese:

• Milk is mixed with an acid, like vinegar.
• The acid separates the solids (curds) from the liquids (whey). 
• Curds are cut into large or small pieces and cooked to release moisture.
• Rinsing and draining the curds further removes liquid and reduces cottage cheese’s acidity. 
• Large curds contain more moisture than small curds, which may affect the cottage cheese’s taste.
• Salt is added to the curds for flavor, and cream or thickeners for a velvety texture.

Greek Yogurt

To make Greek yogurt:

• Milk is heated, then cooled, mixed with bacterial cultures, and left to sit and ferment.
• The bacteria eat the sugar in the milk, ferment it, and help it thicken into yogurt. 
• After fermentation, the yogurt is strained to remove extra liquid (whey) to produce Greek yogurt. 

Greek yogurt is thicker and creamier with a higher protein content than regular yogurt. It also contains less lactose and fewer carbohydrates than regular yogurt due to the removal of excess whey. 

How Can I Use Them?

Cottage cheese and Greek yogurt are versatile ingredients. Incorporate them into your cooking for a nutrition boost. 

• Blend with herbs and other ingredients to create sauces and dressings
• Whip cottage cheese until smooth and use it as a replacement for ricotta in lasagnas and other pasta dishes
• Use in overnight oats for more of a pudding style
• Add to smoothies
• Swap Greek yogurt or cottage cheese for sour cream, ricotta, heavy cream, or mayonnaise in a one-to-one ratio
• Replace some of the oil in a recipe with Greek yogurt or cottage cheese
• Use as a substitute for cream cheese in cheesecake and other baked goods
• Blend with fruit and freeze for refreshing and nutrient-packed ice popsicles

Read the original article on Verywell Health