Feta vs. Cottage cheese — Health Impact and Nutrition Comparison

Calories

Feta provides over 2.7 times more calories per hundred grams than cottage cheese. A hundred grams of feta has 264 calories, whereas cottage cheese has 98 calories. 

One serving of feta (1 oz or 28.35g ) has 75 kcal, whereas one serving of cottage cheese (4 oz or 113g) provides 111 kcal.

Protein

Feta has a high protein content. In a 100g serving, feta and cottage cheese have 14.21g and 11.12g of protein, respectively. Both provide all amino acids, feta being higher.

Fats

Feta provides over five times more total fats. In a 100g serving, feta and cottage cheese have 21.28g and 4.3g of fats, respectively. 

Cottage cheese has over 8.7 times less saturated fats, whereas feta has over six times more monounsaturated fats and five times more polyunsaturated fats. In a 100g serving, feta and cottage cheese have 15g and 1.7g of saturated fats, respectively.

Cholesterol

Feta has significantly higher cholesterol levels compared to cottage cheese. 

A hundred grams of feta has 89 milligrams of cholesterol, whereas cottage cheese provides 17 milligrams.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Feta

2

Saturated Fat: Sat. Fat 14.946 g

Monounsaturated Fat: Mono. Fat 4.623 g

Polyunsaturated fat: Poly. Fat 0.591 g

Cottage cheese

1

Saturated Fat: Sat. Fat 1.718 g

Monounsaturated Fat: Mono. Fat 0.778 g

Polyunsaturated fat: Poly. Fat 0.123 g

Contains more Mono. FatMonounsaturated Fat	+494.2%
Contains more Poly. FatPolyunsaturated fat	+380.5%

Contains less Sat. FatSaturated Fat

-88.5%

Carbohydrates

Compared to cottage cheese, feta provides more carbs. In a 100g serving, feta and cottage cheese have 4.09g and 3.38g of net carbs, respectively. Both lack dietary fiber.

Lactose 

The lactose content of cottage cheese and feta can vary depending on the preparation method and brand. Generally, feta cheese contains very little lactose, typically 1.4 g per 100 grams. Cottage cheese, on the other hand, can contain more lactose, usually 3.2 g per 100 grams (1).

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Feta

0

Cottage cheese

0

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 2.67 g

Maltose: 0 g

Galactose: 0 g

Vitamins

Feta is the winner in this category. Feta has over five times more vitamin B2, three times more vitamin A, nine times more vitamin B6, and four times more vitamin B12. It also has more vitamins B1, B3, B5, E, and folate.

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.

Feta

11

Cottage cheese

1

Contains more Vitamin AVitamin A	+201.4%
Contains more Vitamin EVitamin E	+125%
Contains more Vitamin DVitamin D	+300%
Contains more Vitamin B1Vitamin B1	+470.4%
Contains more Vitamin B2Vitamin B2	+417.8%
Contains more Vitamin B3Vitamin B3	+901%
Contains more Vitamin B5Vitamin B5	+73.6%
Contains more Vitamin B6Vitamin B6	+821.7%
Contains more Vitamin B12Vitamin B12	+293%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+166.7%

Contains more CholineCholine

+19.5%

~equal in Vitamin C ~0mg

Minerals

Feta has over six times more calcium, two times more phosphorus, two times more magnesium, seven times more zinc, and 1.5 times more selenium. Both contain high amounts of sodium, feta being higher. 

In a 100g serving, feta and cottage cheese have 917 mg and 364mg of sodium, respectively. Feta also provides more iron, copper, and manganese. In contrast, cottage cheese has more choline and potassium. 

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.

Feta

7

Cottage cheese

2

Contains more MagnesiumMagnesium	+137.5%
Contains more CalciumCalcium	+494%
Contains more IronIron	+828.6%
Contains more ZincZinc	+620%
Contains more PhosphorusPhosphorus	+111.9%
Contains more ManganeseManganese	+1300%
Contains more SeleniumSelenium	+54.6%

Contains more PotassiumPotassium	+67.7%
Contains less SodiumSodium	-60.3%

~equal in Copper ~0.029mg

Oxalate

Feta and cottage cheese are oxalate-free.

Glycemic Index

Feta has a higher glycemic index than cottage cheese. Feta has a glycemic index of 27. The glycemic index of cottage cheese is equal to 10. However, the glycemic index of both falls in the low category.

Acidity

The potential renal acid load (PRAL) indicates the food's capacity to degrade into bases or acids within the body. Cottage cheese has a PRAL value of 7.9. The PRAL level for feta is 11.2. That indicates that feta is more acid-forming than cottage cheese.

Cardiovascular Health

There is moderate-quality evidence indicating that cheese consumption is inversely associated with cardiovascular disease (CVD) mortality and overall incidences of CVD, coronary heart disease (CHD), and stroke (2).

Cheese intake may significantly increase HDL-cholesterol (high-density lipoprotein cholesterol) and decrease the LDL-C/HDL-C ratio (3). 

Low-fat dairy products like cottage cheese may lower LDL-C levels, but there is no significant independent association with HDL-C or triglycerides (4).

Bone Health

Dairy products like cottage cheese and feta are optimal sources of calcium and protein, which are highly bioavailable and essential for bone health. Osteoporosis is a disorder marked by the loss of bone mass, weakened bones, and deterioration of bone tissue, leading to an increased risk of fractures. A diet rich in calcium may prevent and manage osteoporosis (5). 

Cancer

The findings suggest that consuming cheese, especially 40 grams or more daily, can have neutral to moderate health benefits. There is no significant association between cheese consumption and cancer mortality and prostate cancer incidence (2, 6). 

According to the study, there is a protective association between cottage cheese and ricotta cheese consumption and estrogen receptor-negative (ER-) breast cancer incidence (2). 

Conjugated linoleic acid (CLA) found in feta cheese is known for its anticarcinogenic properties, especially in combating breast cancer (7).

Allergy

Cottage cheese is made from cow's milk and can be allergic. Cow's milk allergy is a frequent condition in infants and children, characterized by an allergic reaction to the protein in cow's milk. Symptoms can vary and may appear in infancy, potentially resolving by age 6. Managing this allergy involves a milk-free diet. Symptoms of cow's milk allergy can be classified into rapid onset, typically IgE-mediated, where symptoms occur within an hour after ingestion, and slow-onset, non-IgE mediated, where symptoms take hours or days to present. Rapid onset symptoms may include urticaria/hives, wheezing, itching around the mouth or lips, angioedema, coughing or shortness of breath, vomiting, and anaphylaxis (severe allergic reaction). Slow-onset symptoms may include diarrhea, hematochezia, abdominal cramps, and colic (8, 9, 10). Alternative milk options, such as sheep's and goat's milk, are often not recommended due to their high cross-reactivity with cow's milk protein. Individuals with milk allergies should avoid dairy products like cottage cheese and feta (8).

Lactose Intolerance

Lactose, a disaccharide found in dairy products and milk, is hydrolyzed by the enzyme lactase in the gastrointestinal tract into glucose and galactose, which are absorbed. Most people have lactose intolerance. Symptoms of lactose intolerance include diarrhea, flatulence, bloating, and abdominal pain, which occur when lactose reaches the large intestine. Individuals with lactose intolerance should avoid dairy products like cottage cheese and feta (11, 12).