Cottage Cheese vs Whole Milk
Per 100 g, cottage cheese gives 11 g protein for 98 calories, while whole milk gives 3.2 g for 61. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Cottage Cheese | Whole Milk |
|---|---|---|
| Protein | 11 g | 3.2 g |
| Calories | 98 | 61 |
| Carbs | 3.4 g | 4.8 g |
| Fats | 4.3 g | 3.3 g |
| Protein density | 45% | 21% |
Which should you pick?
- Cutting or high-protein dieting: Cottage Cheese — more protein per calorie.
- Bulking or hard training days: Cottage Cheese packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Cottage Cheese at 3.4 g per 100 g.
- Lowest fat: Whole Milk at 3.3 g per 100 g.
Frequently asked questions
- Which has more protein, cottage cheese or whole milk?
- Cottage Cheese has more protein — 11 g per 100 g versus 3.2 g.
- Which is lower in calories?
- Whole Milk is lighter at 61 kcal per 100 g, compared with 98 kcal.
- Which is better for cutting?
- Cottage Cheese — about 45% of its calories come from protein, versus 21% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap cottage cheese for whole milk in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.