Is cheese healthier than yogurt? Nutritionists explain the differences

Is cottage cheese healthier than yogurt—or is it the other way around? Cottage cheese is getting a lot of love these days, after being pigeonholed for a few years it’s been reborn as a social media darling just for dieters. Meanwhile, yogurt’s popularity, reflecting consumers’ interest in high-protein foods, remains steady. We asked registered dietitians whether one dairy product has nutritional benefits over the other—and whether you should make room in the refrigerator for both.

Is cheese healthier than yogurt?

Both cottage cheese and yogurt tick the boxes for our daily dairy needs. According to the USDA, adults and children who need 2,000 calories per day should eat about 3 cups of dairy products per day to meet their calcium and vitamin D needs. For example, one cup of low-fat yogurt counts as a serving; A standard serving of low-fat cottage cheese is about half a cup.

“When it comes to protein, fat and carbohydrates, Greek yogurt and cottage cheese are a close match,” says Jamie Mock, MS, RD, RYT, and spokeswoman for the Academy of Nutrition and Dietetics. The differences come in the vitamin, mineral and probiotic content.

Protein

“With an ingredient deck of essential cultured milk and salt, cottage cheese is a high-quality protein you can rely on for a quick and easy meal, or as a helpful tool to reach your daily protein goal,” says Amy Davis, RDN, founder of Amy Davis Nutrition. Depending on the brand, cottage cheese contains about 12 to 15 grams of protein per serving.

Greek yogurt and regular yogurt are dairy products. The pressing process to make Greek yogurt concentrates the nutrients, resulting in yogurt with more protein and less sugar than regular yogurt. Regular yogurt has 8 to 12 grams of protein, while Greek yogurt has 10 to 17 grams of protein. A complete protein, Greek yogurt contains all nine essential amino acids.

Vitamins and minerals

Both cottage cheese and yogurt contain similar amounts of calcium, potassium, and vitamin B12, although Greek yogurt is a slightly richer source.

Sodium and magnesium: “Their difference is in their sodium and magnesium content: cottage cheese has nearly nine times the amount of sodium and half the amount of magnesium as Greek yogurt,” Mock points out. Per cup, Greek yogurt has about 75 milligrams of sodium, while cottage cheese has about 680 milligrams, Davis adds.

Probiotics

Probiotics, live microorganisms that help the body digest food, may also give yogurt a leg up. Yogurt and Greek yogurt are always cultured or fermented and acidified; Bacterial cultures (starter cultures) are added to milk, fermenting its lactose into lactic acid.

“Yogurt is made with live, active cultures that naturally provide probiotics, which support gut health,” says Mock.

Commercial cheese is either cultured/fermented or acidified. Some brands use the “direct set” method, curdling the milk with a food-grade acid such as vinegar, while others add a bacterial culture to produce a probiotic product. “Greek yogurt with live active cultures contains gut-friendly probiotics, while only specific Cultured Cottage cheese varieties contain these beneficial bacteria,” Davis says.

In other words, probiotics are not provided in cheese. “To be sure, check the label for the phrase ‘live and active cultures’ or for specific probiotic strains such as Lactobacillus or Bifidobacterium,” suggests Mock.

oil

High-fat cottage cheese usually has a creamy texture and oily taste, while low-fat products are dry and tangy. Full-fat yogurt is also thick and rich, while yogurt with 1% or 2% fat may be thin, with a sweet taste and mouthfeel due to the lack of fat.

Best choice

Greek yogurt has less nutrients, more protein than cheese, more probiotics, and less sodium.

Low fat and full fat

While you might assume that low-fat products are always preferred, Mock says the most beneficial choice depends on individual needs and goals.

“In general, plain low-fat yogurt or cottage cheese is a healthy choice for most people, however, those with high calorie and fat needs – such as those managing chronic conditions such as COPD, cancer-related cachexia, or cystic fibrosis, as well as elite athletes – may need a supplement to help meet their energy needs.

Low-fat or no-fat varieties are for people who want to reduce their total calories or fat, including weight loss or following heart-healthy eating habits to manage high cholesterol, he says.

How to enjoy both

Cheese doesn’t quite measure up to yogurt, Davis says, but there’s still room for both in your diet. “Although it doesn’t have as much nutrition as Greek yogurt, it’s still a convenient and satisfying protein choice,” she says.

For example, both products give you the boost you need to start your day. “I like to use plain Greek yogurt and cottage cheese as the base of a breakfast parfait and top it with berries, nuts, and cinnamon for an easy and balanced breakfast,” she says. And there is no need to stop there.

Yogurt is very adaptable. It adds creaminess to sauces, softens chicken and beef marinades, adds zip to smoothies and dips, and adds moisture to baked goods.

Meanwhile, cottage cheese can expand your recipe repertoire. “Besides eating with fruit or adding to soups, it’s a wonderful cooking ingredient,” says Davis, adding that blended cheeses can be used in smoothies, protein pancakes, muffins, scrambled eggs, creamy pasta sauces, or savory dips. “It’s a great way to add a delicious, creamy texture to your favorite foods while boosting protein and reducing fat,” she says.