Certain dairy foods have earned their place among the best high-protein foods. At the top of this list sit thick and creamy Greek yogurt and light and tasty cottage cheese. But if you compare them head-to-head, Greek yogurt vs. cottage cheese for protein, which comes out on top?
Meet the experts: Amanda Pasko, M.S., M.P.H., R.D., a nutrition expert at the wellness app BetterMe; Jordan Langhough, R.D., C.P.T., a registered dietitian, certified personal trainer, and owner of Wildflower Fertility + Nutrition.
The answer is actually a bit more complicated than you might think. “If pure protein density is your primary goal, Greek yogurt generally edges out cottage cheese, though the two are remarkably close,” says Amanda Pasko, M.S., M.P.H., R.D., a nutrition expert at the wellness app BetterMe. “A standard six-ounce serving of plain Greek yogurt provides roughly 15 to 20 grams of protein, while a standard half-cup serving of cottage cheese delivers about 12 to 14 g.” If you’re counting grams, it’s worth noting that the amount of protein in a serving of Greek yogurt may vary slightly depending on whether you choose whole milk, 2%, or nonfat, or if you go for a “high protein” option.
Still, given how close these amounts are, it may make more sense to decide which to eat based on the time of day or what you have planned as far as activity, says Pasko. “Cottage cheese is predominantly made of casein protein, which digests very slowly and provides a steady, sustained release of amino acids into your bloodstream over several hours. This makes it an exceptional choice for an evening snack to keep blood sugar stable overnight or if looking at another longer stretch without food intake,” she explains. “Greek yogurt contains a mix of both whey protein, most strongly associated with muscle protein synthesis, and casein protein, making it slightly more versatile for muscle recovery and immediate satiety earlier in the day.”
Ultimately, either is going to be a great source of this essential nutrient. “Both Greek yogurt and cottage cheese are amazing options that are versatile, high in protein, and support blood sugar stability,” says Jordan Langhough, R.D., C.P.T., a registered dietitian, certified personal trainer, and owner of Wildflower Fertility + Nutrition. The one that you would rather eat is likely the best pick for you.
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