Picking healthy snacks at the grocery store can feel pretty confusing. There are thousands of foods, many touted as beneficial or nutritional, to choose from. We put two popular high-protein snacks—cottage cheese and plain Greek yogurt—head-to-head in terms of nutrition to find out. Which is healthier: this or that?
Winner: Greek yogurt. But when it comes to high-protein snacks, it’s close to a draw!
Greek yogurt, with fewer calories and sodium, and more nutrition coming from calcium and probiotics, ultimately takes the win, as Joyce Hendley originally reported for EatingWell.
Protein-Rich Snacks: They’re both rich in lean protein, with cottage cheese having slightly more. Nonfat cottage cheese has 24 g of protein per cup, while Greek yogurt comes in just under at 20 grams. Both the yogurt and cottage cheese are available in low-fat and fat-free versions.
Calcium: But Greek yogurt has a slight edge in calcium—a mineral most people need more of. A cup has 150 mg, while a cup of cottage cheese only has 125 mg.
Lower in Calories: Greek yogurt contains fewer calories—120 per cup, vs. 160 for cottage cheese. It’s also more likely to contain probiotics (live active cultures of gut-friendly bacteria).
But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver more than 5 times the sodium found in Greek yogurt.
Some cottage cheese brands have 700 mg of sodium in 1 cup, which is almost one third of the recommended daily limit of 2,300 mg.
The same amount of Greek yogurt delivers just 85 mg. That’s a game-changer for us.
With fewer calories and sodium, more calcium and probiotics, Greek yogurt takes the win. Look for plain low-fat and nonfat varieties, though, as flavored Greek yogurt can contain a lot of added sugar.