| Measure | Cottage cheese (2%) | Greek yogurt (nonfat) |
|---|---|---|
| Typical serving | 1 cup (226 g) | 1 container (170 g) |
| Protein per serving | 24.9 g | 17.3 g |
| Protein per 100 g | 11 g | 10.2 g |
| Calories per serving | 190 kcal | 100 kcal |
| Protein density | 52% of calories | 69% of calories |
| Share of 50 g Daily Value | 50% | 35% |
| Protein quality | Complete | Complete |
| Category | Dairy | Dairy |
Compare foods · Cottage cheese (2%) · Greek yogurt (nonfat)
Protein comparison
Cottage cheese (2%) vs Greek yogurt (nonfat): which has more protein?
Cottage cheese (2%) gives you 24.9 g of protein per 1 cup; greek yogurt (nonfat) gives you 17.3 g per 1 container. On equal weight it is 11 g against 10.2 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
On equal weight this is close to a tie: cottage cheese (2%) has 11 g of protein per 100 g and greek yogurt (nonfat) has 10.2 g. Per typical serving, cottage cheese (2%) delivers 24.9 g (1 cup) to greek yogurt (nonfat)'s 17.3 g (1 container), a difference of 7.6 g.
For the full breakdown of each food, see the protein in cottage cheese (2%) and protein in greek yogurt (nonfat) pages, each with its USDA FoodData Central record id.
Quick answers
Cottage cheese (2%) vs Greek yogurt (nonfat) FAQ
Which has more protein, cottage cheese (2%) or greek yogurt (nonfat)?
Cottage cheese (2%) has more protein per 100 g: 11 g against 10.2 g. Per typical serving, cottage cheese (2%) provides 24.9 g (1 cup) and greek yogurt (nonfat) provides 17.3 g (1 container).
Is cottage cheese (2%) or greek yogurt (nonfat) more protein-dense?
Greek yogurt (nonfat) is the more protein-dense of the two: about 69% of its calories come from protein, against 52% for cottage cheese (2%).
Are cottage cheese (2%) and greek yogurt (nonfat) complete proteins?
Yes, both. Cottage cheese (2%) and greek yogurt (nonfat) each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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