The superheroes of dairy products in our refrigerator are yogurt and cottage cheese. These foods are rich in protein, calcium and vitamins, but is one healthier than the other? The publication Martha Stewart (16+) spoke about this.
Dairy products have always been our reliable allies in maintaining health. In recent years, yogurt and cottage cheese have become especially popular on the culinary Olympus. They are chosen for breakfast, snack or healthy dinner.
Which is healthier: cottage cheese or Greek yogurt with live cultures?
Protein
Cottage cheese is a true source of high-quality protein, ideal for a quick breakfast or snack. The average serving contains 12–15 g of protein. Yogurt is also not far behind, especially Greek. Due to the expressing process, it contains more protein and less sugar than regular yogurt. It contains all nine essential amino acids, and its protein content can range from 10 to 17 grams per serving.
Vitamins and minerals
Both products are rich in calcium, potassium and vitamin B12, but Greek yogurt has a slight edge in magnesium and low sodium. Cottage cheese has nearly nine times the sodium per serving of Greek yogurt, so it's worth keeping an eye on that, especially if you're watching your salt intake.
Probiotics
Yogurt is always fermented and contains live cultures that support gut health. Cottage cheese can be fermented, but not all brands guarantee the presence of probiotics. Therefore, if digestive benefits are important to you, pay attention to the label “live cultures” or specific probiotic strains on the packaging.
Fats
High-fat cottage cheese has a creamy texture and rich taste, while low-fat cottage cheese is drier and sour. The same goes for yogurt: full-fat is thick and tender, low-fat is more liquid and sour. The choice depends on your goals: low-fat options are suitable for a heart-healthy diet or weight loss, while high-fat options are for extra energy for athletes or those who need more calories.
You don’t have to choose just one – cottage cheese and yogurt perfectly complement your diet. For example, they can be alternated in breakfasts or mixed with berries, nuts and cinnamon. Yogurt adds creaminess to sauces, marinades and smoothies, and makes baked goods more tender and juicy. Cottage cheese is also versatile and can be added to smoothies, protein pancakes, omelets, pasta and sauces. This is a great way to make a dish tender and at the same time increase the protein value.
Greek yogurt wins for protein, probiotics, and low sodium, but cottage cheese isn't far behind and remains a convenient and tasty source of protein. Both options should be in your diet, so choose based on your taste, needs and goals.
