Cottage cheese vs. Yogurt — Health Impact and Nutrition Comparison

Calories

Cottage cheese contains 98 calories. On the other hand, yogurt contains fewer calories compared to cottage cheese. It contains 59 calories.

Protein

Cottage cheese and yogurt are very similar in their protein contents; however, cottage cheese has a little more, at 11.12 and 10.19 grams of protein, respectively.  Ultimately, both yogurt and cottage cheese are healthy, high-protein snacks. Cottage cheese contains appreciable amounts of all essential amino acids, whereas yogurt lacks.

Fats

Cottage cheese is higher in fat than yogurt. For a 100-gram serving, cottage cheese contains 4.3 grams of fat, while the fat content of yogurt is 0.39 grams. 

In cottage cheese and yogurt, the predominant fat type is saturated fatty acids, followed by monounsaturated and polyunsaturated fatty acids. Cottage cheese has a higher cholesterol level compared to yogurt. For a 100-gram serving, cottage cheese contains 17 mg of cholesterol, while yogurt contains 5 mg.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cottage cheese

2

Saturated fat: Sat. Fat 1.718 g

Monounsaturated fat: Mono. Fat 0.778 g

Polyunsaturated fat: Poly. Fat 0.123 g

Yogurt

1

Saturated fat: Sat. Fat 0.117 g

Monounsaturated fat: Mono. Fat 0.053 g

Polyunsaturated fat: Poly. Fat 0.012 g

Contains more Mono. FatMonounsaturated fat	+1367.9%
Contains more Poly. FatPolyunsaturated fat	+925%

Contains less Sat. FatSaturated fat

-93.2%

Carbohydrates

They are both low in carbs; for a 100-gram serving, cottage cheese contains 3.38 grams of carbohydrates, while yogurt contains 3.6 grams.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cottage cheese

1

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 2.67 g

Maltose: 0 g

Galactose: 0 g

Yogurt

1

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 2.54 g

Maltose: 0 g

Galactose: 0.7 g

Contains more GalactoseGalactose

+∞%

~equal in Starch ~0g

~equal in Sucrose ~0g

~equal in Glucose ~0g

~equal in Fructose ~0g

~equal in Lactose ~2.54g

~equal in Maltose ~0g

Vitamins

Cottage cheese, overall, contains more vitamins than yogurt. Cottage cheese has more vitamins A, D, E, B5, and folate. On the other hand, yogurt is richer in vitamins B2, B3, B6, and B12.  

The two dairy products are almost equal in their amount of vitamin B1.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cottage cheese

7

100 g 300 g 4 oz - 113g

Yogurt

4

100 g 300 g 1 container - 170g

Contains more Vitamin AVitamin A	+3600%
Contains more Vitamin EVitamin E	+700%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+17.4%
Contains more Vitamin B5Vitamin B5	+68.3%
Contains more FolateFolate	+71.4%
Contains more CholineCholine	+21.9%

Contains more Vitamin B2Vitamin B2	+70.6%
Contains more Vitamin B3Vitamin B3	+110.1%
Contains more Vitamin B6Vitamin B6	+37%
Contains more Vitamin B12Vitamin B12	+74.4%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0µg

Minerals

Cottage cheese is more prosperous in sodium (10 times) and phosphorus. In comparison, yogurt is richer in calcium, potassium, and magnesium. They are equal in selenium, copper, zinc, and iron.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cottage cheese

2

100 g 300 g 4 oz - 113g

Yogurt

6

100 g 300 g 1 container - 170g

Contains more CopperCopper	+70.6%
Contains more PhosphorusPhosphorus	+17.8%

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+32.5%
Contains more PotassiumPotassium	+35.6%
Contains more ZincZinc	+30%
Contains less SodiumSodium	-90.1%
Contains more ManganeseManganese	+350%

~equal in Iron ~0.07mg

~equal in Selenium ~9.7µg

Glycemic Index

Cottage cheese and yogurt fall under the low glycemic index category. The glycemic index of cottage cheese is 10, while the glycemic index of yogurt is 19.

Acidity

The acidity (based on PRAL) values for cottage cheese and yogurt indicate that both foods are acidic, but cottage cheese is slightly more acidic. Cottage cheese has a PRAL value of 7.9 (acidic), while yogurt has a PRAL value of 5.3 (acidic).

Keto Diet

Cottage cheese and yogurt are considered low-carb foods. They are keto diet foods.  Cottage cheese, however, must be consumed without any toppings or syrups.

Vegan Diet

Because yogurt and cottage cheese are dairy products, vegans cannot consume them on vegan diets.

Dairy-free Diet

Most lactose-intolerant individuals do not experience an intolerance reaction to cottage cheese and yogurt because they contain low amounts of carbohydrates (lactose). In any case, this is a personal preference and is only a standard for some lactose-intolerant people. Cottage cheese and yogurt can be digested with lactase enzymes if necessary. A milk allergy is another reason to follow a dairy-free diet.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

The fat content in yogurt has been a subject of health-related discussions, given its predominantly saturated fat composition. However, recent research has revealed the nuanced impact of saturated fats, challenging the traditional belief that they directly lead to heart disease (2,3).

While fat-free and low-fat yogurt options are popular, their health effects may differ from saturated fats in processed fast food. Current evidence suggests that yogurt fat might not be inherently harmful and could benefit heart health (4,5).

Some studies indicate that saturated fat from whole milk products, like yogurt, may increase “good” HDL cholesterol and reduce the overall incidence of heart disease. Consuming yogurt has also been linked to reduced high blood pressure (6,7,8). 

The antihypertensive effects of cottage cheese are linked to inhibiting the angiotensin-converting enzyme (ACE), similar to ACE-inhibitor medications (Captopril, Lisinopril) (9). 

Notably, individuals on MAO inhibitors should exercise caution with certain cheeses containing tyramine. This way, cottage cheese, and yogurt are low-tyramine foods and may be consumed (10). 

Overall, moderate consumption of dairy products, including yogurt and cottage cheese, positively affects cardiovascular health.

Diabetes

Insulin resistance is a precursor to type 2 diabetes and heart disease (11).  Intriguingly, certain studies suggest a potential link between the consumption of dairy products and a decreased risk of insulin resistance (12).  While the exact mechanism remains unclear, an animal study demonstrated that calcium might regulate insulin sensitivity and reduce insulin resistance, especially in a high-fat diet (13, 14). The relationship between moderate dairy consumption, devoid of additives and sugars, and a lowered risk of developing type 2 diabetes is noteworthy (15). Additionally, research emphasizes the connection between reduced risks of metabolic disorders and diabetes (16).  However, it's essential to note that full-fat dairy consumption has been associated with the development of pre-diabetes, which, if left uncontrolled, can progress into diabetes (17).

Downsides and Risks

Lactose Intolerance 

Lactose intolerance poses considerations when comparing yogurt and cottage cheese. The lactose content in cheese decreases with aging, but as fresh, unripened cheese, cottage cheese contains more lactose, potentially exacerbating symptoms of lactose intolerance. The lactose content may increase if additional milk is added to the curd. This contrasts with aged cheeses like Parmesan, Cheddar, or Swiss, which individuals with lactose intolerance may better tolerate due to reduced lactose levels (18). While some research suggests that those with lactose intolerance might tolerate up to 12 g of lactose in a single sitting, the decision to include cottage cheese or yogurt in the diet depends on individual tolerance levels (19). Yogurt undergoing fermentation may break down some lactose during production, and probiotics could aid in digestion for specific individuals (20).  

Dairy Allergy

Both cottage cheese and yogurt contain proteins such as casein and whey, which may pose concerns for individuals with allergies to these milk proteins (21). Milk allergies can trigger reactions ranging from hives and swelling to severe anaphylaxis. Due to the casein and whey in cottage cheese and yogurt, those allergic to dairy or milk proteins may experience allergic reactions to either of these products. Therefore, if you have a known milk allergy and have experienced adverse reactions to dairy products, avoiding cottage cheese and yogurt is advisable to prevent allergic responses. Additionally, cottage cheese, like yogurt, can cause digestive issues for individuals with lactose intolerance due to its lactose content.