Greek Yogurt Vs Cottage Cheese: Which is more healthier?

Table of Contents

Greek yogurt

Made by fermenting milk with live bacterial culture and converting lactose into lactic acid which gives the yogurt its tangy flavor. Then straining the yogurt multiple times to remove the excess whey causing the mixture to lose carbohydrate content making the yogurt denser in protein and nutrient quantity. The result is a thicker creamier yogurt commonly known as Greek yogurt.

Cottage Cheese

Made by curdling milk with an acid, which can be either vinegar, lemon juice or any enzyme like rennet. This process of curdling results in separation of milk into curds and whey. The curd which is more solid is the drained and rinsed to remove any residual acidity. Then is pressed lightly and mixed with milk to give it a moist and creamy texture and voila, your cottage cheese is ready.

Which is the best high protein snack

Cottage cheese and Greek yogurt both of these snacks are protein powerhouse and loved all over the world by health-conscious people. Both snacks are popular and excellent choice due to their high protein, low calorie, low carbohydrate and rich in calcium content. While they have a lot of things in common it doesn’t necessarily mean both offer the same things. Here we will directly compare both choices and see which one is better choice between these two.

Calories and carbohydrates

Both choices offer around same calorie per typical serving size here in USA but that is 180kcal per serving size but for keto conscious people cottage cheese takes the win due it being low in carbohydrates.

Protein Quantity and Quality

While both offer similar protein content that is 24 grams per serving size and both possess complete amino acid profile containing all nine amino acid profile needed for muscle repair, hormone production and overall health. Greek yogurt takes this one due it having more whey content as casein which is the only protein cottage cheese possess. Casein takes more time digest, whereas whey digest much faster and is usually considered a better source of protein for post-workout muscle growth and quick energy.

Fat content

While both come in all kinds of fat content level that is full-fat, low-fat and fat-free and contain nearly the same amount of fat content in all three. Greek Yogurt comes out as a better choice as it contains high amount of unsaturated facts which are healthier for your heart.

Sugar content

While Greek yogurt has more natural sugar but the typical flavored version in your Super-Mart can have significant added sugar from syrups and sweeteners giving this win to Cottage Cheese.

Probiotics

Greek Yogurt is more likely to contain more probiotic content as it is made using live bacterial cultures such Lactobacillus bulgaricus and Streptococcus thermophilus, these bacteria ferment lactose into lactic acid many brands also include additional probiotic stains like Bifidobacterium or Lactobacillus acidophilus. While cottage cheese might include strains like Lactobacillus or Bifidobacterium but it may or may not have high probiotic content , so do look out for labels that explicitly mention “live culture” while buying.

Sodium

Cottage cheese is the clear loser here due to it being extremely high in sodium level which is 2300 mg per serving size which makes up to nearly 30 percent of recommended daily value can be a very big concern for people with high blood pressure and people with sodium restrictions, whereas the later only has 83 gm of sodium per cup.

Satiety

Both of them are very filling but due to high quantity of casein cottage cheese and it being slow to digest it is typically more filling.

Taste

The Greek yogurt is smooth, thick and creamy due to its straining process that removes whey. It has a much more velvety feel and feels very uniform in your mouth , while Cottage Cheese is more chunky and has soft chewy curds suspended in its creamy liquid. Greek yogurt tastes tangy and slightly sour due to its fermentation process whereas cottage cheese tastes mild and salty due the salt added during its fermentation process. It is up to you if prefer tangy, smooth and creamy option or you enjoy a more chunkier and salty option.

Affordability and Availability

Cottage cheese is the more affordable option out of the two and is a more budget friendly option even for high quality options , that is options with probiotic enhanced and organic options. Typically Greek yogurt is more expensive due to its additional straining process as it adds to the cost of production . Though it makes up through its high global presence and is more variety as it is available in more flavors and forms.

Greek Yogurt vs Cottage Cheese: The Verdict

When should you choose Greek Yogurt

If you are looking for snack with more probiotics and live culture that promote gut health
If you are suffering from high blood pressure or aim to reduce you sodium intake
If you need a quick post or pre workout snack
If you are sensitive to lactose
If you want more flavor options
If you focus on digestibility
If you prefer a creamy and tangy flavor

When should you choose cottage cheese

if you are on a low carbs diet
if you are budget conscious buyer
if you are looking for a keto option
if you want a snack that beats your craving
if you enjoy a more chunky and mild flavor

Click here to read article over – Protein Rich 10 Vegetarian Meals for Better Health