Food & Fit
Greek yogurt has more protein per USDA household serving: 17.3 g in 1 container (170 g), against 11.8 g in 4 oz (113 g) of cottage cheese. It also carries more protein per 100 kcal: 17.3 g against 12.8 g.
This comparison uses plain nonfat Greek yogurt and lowfat cottage cheese with 2% milkfat. Brands, flavors and fat levels can change the numbers.
Serving sizes, side by side
| Measure | Greek yogurt | Cottage cheese |
|---|---|---|
| Serving | 1 container (170 g) | 4 oz (113 g) |
| Calories | 100 kcal | 92 kcal |
| Protein | 17.3 g | 11.8 g |
| Protein per 100 g | 10.2 g | 10.4 g |
| Fiber | 0 g | 0 g |
| Carbohydrate | 6.1 g | 5.4 g |
| Fat | 0.7 g | 2.6 g |
| Protein per 100 kcal | 17.3 g | 12.8 g |
Read the numbers quickly
Each column keeps the food’s listed USDA household serving intact.
One container of Greek yogurt lists 17.3 g protein, compared with 11.8 g in 4 oz of cottage cheese; both listed servings have 0 g fiber.
For the same 100 g weight, cottage cheese lists 10.4 g protein and Greek yogurt lists 10.2 g. The order changes because the household servings have different weights. Greek yogurt has more protein in the larger listed serving and per 100 kcal; neither comparison makes one food better for everyone.
How the servings stack up
Greek yogurt
Its listed serving is 1 container (170 g), the larger of the two. At 17.3 g protein per 100 kcal, it provides more protein within the same calorie amount than cottage cheese.
Cottage cheese
Its listed serving is 4 oz (113 g), the smaller of the two. At 12.8 g protein per 100 kcal, it provides less protein within the same calorie amount than greek yogurt.
Explore each food
Greek yogurt nutrition reference Cottage cheese nutrition reference
Where these numbers come from
USDA descriptions: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894); Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182). Dataset: USDA FoodData Central, SR Legacy, April 2018 release, published 2019-04-01. Food records published 4/1/2019 and 4/1/2019; dataset retrieved 20 September 2026.
These USDA values give both foods a shared starting point; your own plate can be different.
- Written by
- Dr. Loredana Gavrilovici, Founder of Food & Fit
- Published
- Updated