Plain Yogurt vs Cottage Cheese
Per 100 g, plain yogurt gives 3.5 g protein for 61 calories, while cottage cheese gives 11 g for 98. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Plain Yogurt | Cottage Cheese |
|---|---|---|
| Protein | 3.5 g | 11 g |
| Calories | 61 | 98 |
| Carbs | 4.7 g | 3.4 g |
| Fats | 3.3 g | 4.3 g |
| Protein density | 23% | 45% |
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: Plain Yogurt at 3.3 g per 100 g.
Frequently asked questions
- Which has more protein, plain yogurt or cottage cheese?
- Cottage Cheese has more protein — 11 g per 100 g versus 3.5 g.
- Which is lower in calories?
- Plain Yogurt 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 23% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap plain yogurt for cottage cheese 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.