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Cottage Cheese vs Egg: Calories Compared
Cottage Cheese is lower in calories (98 vs 143 per 100g). Cottage Cheese has 11.1g protein per 100g versus 12.6g in Egg.
Per typical serving, Cottage Cheese provides 111 kcal (based on a 113g portion) versus Egg at 63 kcal (44g). The average adult needs around 2,000 calories per day, so cottage cheese contributes 5.5% and egg contributes 3.1% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Cottage Cheese | Egg |
|---|---|---|
| Calories | 98 kcal | 143 kcal |
| Protein | 11.1g | 12.6g |
| Carbohydrates | 3.4g | 0.7g |
| of which Sugars | 2.7g | 0.4g |
| Fat | 4.3g | 9.5g |
| of which Saturates | 1.7g | 3.1g |
| Fibre | 0g | 0g |
| Sodium | 364mg | 142mg |
| Potassium | 104mg | 138mg |
| Calcium | 83mg | 56mg |
| Iron | 0.1mg | 1.8mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 37µg | 160µg |
| Selenium | 10µg | 31µg |
| Riboflavin (B2) | 0.2mg | 0.5mg |
Nutrient-by-nutrient breakdown
- Calories: Egg has more (143kcal vs 98kcal per 100g) — a difference of 45kcal. Cottage Cheese is the lower-calories option if that is your priority.
- Protein: Egg has more (12.6g vs 11.1g per 100g) — a difference of 1.5g. Egg is the stronger source of protein here.
- Carbohydrates: Cottage Cheese has more (3.4g vs 0.7g per 100g) — a difference of 2.7g.
- Sugars: Cottage Cheese has more (2.7g vs 0.4g per 100g) — a difference of 2.3g. Egg is the lower-sugars option if that is your priority.
- Fat: Egg has more (9.5g vs 4.3g per 100g) — a difference of 5.2g. Cottage Cheese is the lower-fat option if that is your priority.
- Saturated fat: Egg has more (3.1g vs 1.7g per 100g) — a difference of 1.4g. Cottage Cheese is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Cottage Cheese has more (364mg vs 142mg per 100g) — a difference of 222mg. Egg is the lower-sodium option if that is your priority.
- Potassium: Egg has more (138mg vs 104mg per 100g) — a difference of 34mg. Egg is the stronger source of potassium here.
- Calcium: Cottage Cheese has more (83mg vs 56mg per 100g) — a difference of 27mg. Cottage Cheese is the stronger source of calcium here.
- Iron: Egg has more (2mg vs 0mg per 100g) — a difference of 2mg. Egg is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Egg has more (160µg vs 37µg per 100g) — a difference of 123µg. Egg is the stronger source of vitamin A here.
- Selenium: Egg has more (31µg vs 10µg per 100g) — a difference of 21µg. Egg is the stronger source of selenium here.
- Riboflavin (b2): Egg has more (0mg vs 0mg per 100g) — a difference of 0mg. Egg is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Cottage Cheese | % DV | Egg | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Cottage Cheese is the lower-calorie option at 98 kcal per 100g. If you need more protein, Egg provides more at 12.6g per 100g. For lower carbohydrates, Egg has fewer carbs at 0.7g per 100g.
Both cottage cheese and egg can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Cottage Cheese or Egg?
Cottage Cheese has 98 calories per 100g while Egg has 143 calories per 100g. Egg is higher in calories by 45 kcal per 100g.
Which has more protein, Cottage Cheese or Egg?
Cottage Cheese contains 11.1g of protein per 100g. Egg contains 12.6g of protein per 100g. Egg has more protein.
Is Cottage Cheese healthier than Egg?
Cottage Cheese has 98 kcal, 11.1g protein, 3.4g carbs and 4.3g fat per 100g. Egg has 143 kcal, 12.6g protein, 0.7g carbs and 9.5g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Cottage Cheese or Egg?
Cottage Cheese contains 0g of fibre per 100g, and Egg contains 0g per 100g. Cottage Cheese has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Cottage Cheese vs Egg?
A typical half a cup of cottage cheese (113g) is around 111 calories. A typical 1 large egg of egg (44g) is around 63 calories — a difference of 48 kcal per serving in favour of egg.
Can I substitute Cottage Cheese for Egg in recipes?
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).