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Cottage Cheese vs Natural Yogurt: Calories Compared
Natural Yogurt is lower in calories (61 vs 98 per 100g). Cottage Cheese has 11.1g protein per 100g versus 3.5g in Natural Yogurt.
Per typical serving, Cottage Cheese provides 111 kcal (based on a 113g portion) versus Natural Yogurt at 149 kcal (245g). The average adult needs around 2,000 calories per day, so cottage cheese contributes 5.5% and natural yogurt contributes 7.5% 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 | Natural Yogurt |
|---|---|---|
| Calories | 98 kcal | 61 kcal |
| Protein | 11.1g | 3.5g |
| Carbohydrates | 3.4g | 4.7g |
| of which Sugars | 2.7g | 4.7g |
| Fat | 4.3g | 3.2g |
| of which Saturates | 1.7g | 2.1g |
| Fibre | 0g | 0g |
| Sodium | 364mg | 46mg |
| Potassium | 104mg | 155mg |
| Calcium | 83mg | 121mg |
| Iron | 0.1mg | 0.1mg |
| Vitamin C | 0mg | 0.5mg |
| Vitamin A | 37µg | 27µg |
| Selenium | 10µg | 2µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Cottage Cheese has more (98kcal vs 61kcal per 100g) — a difference of 37kcal. Natural Yogurt is the lower-calories option if that is your priority.
- Protein: Cottage Cheese has more (11.1g vs 3.5g per 100g) — a difference of 7.6g. Cottage Cheese is the stronger source of protein here.
- Carbohydrates: Natural Yogurt has more (4.7g vs 3.4g per 100g) — a difference of 1.3g.
- Sugars: Natural Yogurt has more (4.7g vs 2.7g per 100g) — a difference of 2g. Cottage Cheese is the lower-sugars option if that is your priority.
- Fat: Cottage Cheese has more (4.3g vs 3.2g per 100g) — a difference of 1.1g. Natural Yogurt is the lower-fat option if that is your priority.
- Saturated fat: Natural Yogurt has more (2.1g vs 1.7g per 100g) — a difference of 0.4g. 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 46mg per 100g) — a difference of 318mg. Natural Yogurt is the lower-sodium option if that is your priority.
- Potassium: Natural Yogurt has more (155mg vs 104mg per 100g) — a difference of 51mg. Natural Yogurt is the stronger source of potassium here.
- Calcium: Natural Yogurt has more (121mg vs 83mg per 100g) — a difference of 38mg. Natural Yogurt is the stronger source of calcium here.
- Iron: both foods contain the same amount (0mg per 100g).
- Vitamin c: Natural Yogurt has more (0mg vs 0mg per 100g) — a difference of 0mg. Natural Yogurt is the stronger source of vitamin C here.
- Vitamin a: Cottage Cheese has more (37µg vs 27µg per 100g) — a difference of 10µg. Cottage Cheese is the stronger source of vitamin A here.
- Selenium: Cottage Cheese has more (10µg vs 2µg per 100g) — a difference of 8µg. Cottage Cheese is the stronger source of selenium here.
- Riboflavin (b2): Cottage Cheese has more (0mg vs 0mg per 100g) — a difference of 0mg. Cottage Cheese 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 | Natural Yogurt | % 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, Natural Yogurt is the lower-calorie option at 61 kcal per 100g. If you need more protein, Cottage Cheese provides more at 11.1g per 100g. For lower carbohydrates, Cottage Cheese has fewer carbs at 3.4g per 100g.
Both cottage cheese and natural yogurt 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 Natural Yogurt?
Cottage Cheese has 98 calories per 100g while Natural Yogurt has 61 calories per 100g. Cottage Cheese is higher in calories by 37 kcal per 100g.
Which has more protein, Cottage Cheese or Natural Yogurt?
Cottage Cheese contains 11.1g of protein per 100g. Natural Yogurt contains 3.5g of protein per 100g. Cottage Cheese has more protein.
Is Cottage Cheese healthier than Natural Yogurt?
Cottage Cheese has 98 kcal, 11.1g protein, 3.4g carbs and 4.3g fat per 100g. Natural Yogurt has 61 kcal, 3.5g protein, 4.7g carbs and 3.2g 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 Natural Yogurt?
Cottage Cheese contains 0g of fibre per 100g, and Natural Yogurt 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 Natural Yogurt?
A typical half a cup of cottage cheese (113g) is around 111 calories. A typical 1 pot of natural yogurt (245g) is around 149 calories — a difference of 38 kcal per serving in favour of cottage cheese.
Can I substitute Cottage Cheese for Natural Yogurt 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.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).