| Measure | Cottage cheese (4%) | Greek yogurt (2%) |
|---|---|---|
| Typical serving | 1 cup (225 g) | 1 container (170 g) |
| Protein per serving | 25 g | 17.3 g |
| Protein per 100 g | 11.1 g | 10.2 g |
| Calories per serving | 221 kcal | 114 kcal |
| Protein density | 45% of calories | 61% of calories |
| Share of 50 g Daily Value | 50% | 35% |
| Protein quality | Complete | Complete |
| Category | Dairy | Dairy |
Compare foods · Cottage cheese (4%) · Greek yogurt (2%)
Protein comparison
Cottage cheese (4%) vs Greek yogurt (2%): which has more protein?
Cottage cheese (4%) gives you 25 g of protein per 1 cup; greek yogurt (2%) gives you 17.3 g per 1 container. On equal weight it is 11.1 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 (4%) has 11.1 g of protein per 100 g and greek yogurt (2%) has 10.2 g. Per typical serving, cottage cheese (4%) delivers 25 g (1 cup) to greek yogurt (2%)'s 17.3 g (1 container), a difference of 7.7 g.
For the full breakdown of each food, see the protein in cottage cheese (4%) and protein in greek yogurt (2%) pages, each with its USDA FoodData Central record id.
Quick answers
Cottage cheese (4%) vs Greek yogurt (2%) FAQ
Which has more protein, cottage cheese (4%) or greek yogurt (2%)?
Cottage cheese (4%) has more protein per 100 g: 11.1 g against 10.2 g. Per typical serving, cottage cheese (4%) provides 25 g (1 cup) and greek yogurt (2%) provides 17.3 g (1 container).
Is cottage cheese (4%) or greek yogurt (2%) more protein-dense?
Greek yogurt (2%) is the more protein-dense of the two: about 61% of its calories come from protein, against 45% for cottage cheese (4%).
Are cottage cheese (4%) and greek yogurt (2%) complete proteins?
Yes, both. Cottage cheese (4%) and greek yogurt (2%) 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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