{"id":70280,"date":"2025-07-17T15:59:11","date_gmt":"2025-07-17T15:59:11","guid":{"rendered":"https:\/\/www.europesays.com\/us\/70280\/"},"modified":"2025-07-17T15:59:11","modified_gmt":"2025-07-17T15:59:11","slug":"eggs-vs-cottage-cheese-which-has-more-protein","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/70280\/","title":{"rendered":"Eggs vs. Cottage Cheese: Which Has More Protein?"},"content":{"rendered":"

Cottage cheese and eggs are two protein-forward options for anyone trying to increase their intake\u2014but which one packs a greater protein punch?<\/strong>\n<\/p>\n

Here\u2019s a head-to-head comparison of the two foods, including their calories, protein content, <\/strong>and key nutrients<\/strong> to help you best decide which one to choose for your health goals.<\/p>\n\nNutrient (per 100g)\u00a0<\/b><\/td>\nEggs (cooked)<\/b><\/td>\n2% Cottage Cheese<\/b><\/td>\n<\/tr>\n\nCalories<\/td>\n196<\/td>\n81<\/td>\n<\/tr>\n\nProtein<\/td>\n13.6g<\/td>\n10.4g<\/td>\n<\/tr>\n\nCarbs\u00a0<\/td>\n0.83g<\/td>\n4.76g<\/td>\n<\/tr>\n\nFat<\/td>\n14.8g<\/td>\n2.27g<\/td>\n<\/tr>\n\nSodium\u00a0<\/td>\n207mg<\/td>\n308mg<\/td>\n<\/tr>\n\nVitamin A<\/td>\n219mg\u00a0<\/td>\n68mcg<\/td>\n<\/tr>\n\nB12<\/td>\n0.97mcg<\/td>\n0.47mcg<\/td>\n<\/tr>\n\nRiboflavin (B2)<\/td>\n0.49mg<\/td>\n0.25mg<\/td>\n<\/tr>\n\nCalcium<\/td>\n62mg<\/td>\n111mg<\/td>\n<\/tr>\n\nCholine<\/td>\n317mg<\/td>\n16.3mg<\/td>\n<\/tr>\n\nPhosphorus<\/td>\n215mg<\/td>\n150mg<\/td>\n<\/tr>\n\nSelenium<\/td>\n33.1mcg<\/td>\n11.9mcg<\/td>\n<\/tr>\n\nZinc<\/td>\n1.39mg<\/td>\n0.51mg<\/td>\n<\/tr>\n

Expert take:<\/strong> \u201cEggs and cottage cheese both shine when it comes to micronutrients,\u201d said Charlotte Abbate, CNS, CDN<\/a>. \u201cBoth provide essential vitamins and minerals, like calcium, selenium<\/a>, and zinc, but there are some important differences between the two.\u201d<\/p>\n

When it comes to protein, eggs beat out cottage cheese<\/strong>. A 100-gram serving of eggs packs 13.6 grams of protein\u2014over three grams more than the same serving of cottage cheese.\n<\/p>\n

However, both are high-quality, complete proteins<\/a>, containing all nine essential amino acids<\/a> your body needs for muscle repair, hormone production, and other critical processes.\n<\/p>\n

The gist:<\/strong> If you\u2019re looking to get the maximum amount of protein in your diet, eggs are your best bet. But don\u2019t skip cottage cheese altogether\u2014both options can help you hit your protein goals while supporting weight maintenance and blood sugar balance<\/a>.<\/p>\n

Protein aside, both eggs and cottage cheese offer dense nutrient profiles full of health benefits.\n<\/p>\n

Eggs<\/strong> are higher in choline, which is essential for brain health and metabolism. They\u2019re also rich in vitamin A, B12, selenium, and zinc\u2014and they\u2019re packed with lutein and zeaxanthin, antioxidants that support eye health and reduce the risk of age-related vision loss.\n<\/p>\n

Cottage cheese<\/strong> is an option that\u2019s both lower in calories and cholesterol and an excellent source of calcium, which supports bone and heart health. Like some other dairy products, cottage cheese also contains probiotics to promote gut health<\/a>.<\/p>\n

Cottage cheese and eggs are both protein-packed nutrient powerhouses, but depending on your individual needs, one may be a better choice than the other.\n<\/p>\n\nGoal or Dietary Preference<\/b><\/td>\nBest Pick<\/b><\/td>\n<\/tr>\n\nHigh-protein, low-carb diet<\/td>\nEggs<\/td>\n<\/tr>\n\nLow-calorie diet<\/td>\nCottage cheese<\/td>\n<\/tr>\n\nLow-sodium diet<\/td>\nEggs<\/td>\n<\/tr>\n\nCholesterol concerns<\/td>\nCottage cheese<\/td>\n<\/tr>\n\nLactose intolerance<\/td>\nEggs<\/td>\n<\/tr>\n\nFocused on cholesterol<\/td>\nCottage cheese<\/td>\n<\/tr>\n\nBrain health<\/td>\nEggs<\/td>\n<\/tr>\n\nGut health<\/td>\nCottage cheese<\/td>\n<\/tr>\n\nEye health<\/td>\nEggs<\/td>\n<\/tr>\n

A quick note on versatility: <\/strong>\u201cEggs may be the classic choice, but cottage cheese is finally having its moment,\u201d\u00a0said Kerri Louati, MS, RD, LDN, CDE<\/a>, Director of Women\u2019s Health Clinical Operations at LifeMD<\/a><\/strong>.\u00a0\u201cWe\u2019re not just eating it by the bowl anymore; it\u2019s being blended into dips, folded into pancakes, and even turned into high-protein \u2018ice cream.\u2019\u201d Even better? You can combine the two in an omelet or cottage cheese scrambled eggs.<\/p>\n

Both eggs and cottage cheese are excellent protein options, but if you\u2019re optimizing your diet for protein, eggs take the lead. Cottage cheese, on the other hand, offers a lighter, calcium-rich alternative<\/strong> if you\u2019re keeping an eye on calories or cholesterol.\n<\/p>\n

But don\u2019t limit yourself\u2014unless you have dietary restrictions or allergies, you don\u2019t have to choose between eggs and cottage cheese\u2014both are excellent high-protein, nutrient-rich options.\n<\/p>\n

Your best strategy? Mix and match your eggs and cottage cheese<\/strong> depending on the day and your goals. Incorporating both into your weekly meals gives you the best of both worlds: protein, satiety, and a wide range of vitamins and minerals.\n<\/p>\n

Thanks for your feedback!<\/p>\n

Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n

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  1. \n

    U.S. Department of Agriculture: FoodData Central. Egg, whole, cooked, fried<\/a>.<\/p>\n<\/li>\n

  2. \n

    U.S. Department of Agriculture: FoodData Central. Cheese, cottage, lowfat, 2% milkfat<\/a>.<\/p>\n<\/li>\n

  3. \n

    Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and zeaxanthin and their roles in age-related macular degeneration\u2014neurodegenerative disease<\/a>. Nutrients. 2022;14(4):827. doi: 10.3390\/nu14040827<\/p>\n<\/li>\n

  4. \n

    Abdeen EM, Hamed AM, Ismail HA. Production and evaluation of novel functional cream cottage cheese fortified with bovine colostrum and probiotic bacteria<\/a>. J Food Sci Technol. 2024;61(8):1457-1469. doi:10.1007\/s13197-023-05910-0<\/p>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"Cottage cheese and eggs are two protein-forward options for anyone trying to increase their intake\u2014but which one packs…\n","protected":false},"author":3,"featured_media":70281,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-70280","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114869407733832403","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/70280","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=70280"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/70280\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/70281"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=70280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=70280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=70280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}