If you’re looking for ways to incorporate more protein into your diet or cooking, chances are you’ve considered nuts, fruits, fish or chicken. Well, there are other high-protein ingredients and foods, aside from the classics, that add a tasty unique flavour. Enter cottage cheese and Greek yogurt. Both cottage cheese and Greek yogurt have their own healthy profile, yet some people argue which is better. If you’ve ever felt stumped about which is healthier, this guide overviewing the benefits and types of cottage cheese and Greek yogurt tells you everything you need to know.
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What is cottage cheese?
Cottage cheese is essentially a low-calorie cheese with a mild flavour. It’s white, soft and creamy and is considered a fresh cheese, unlike most cheeses that go through an aging or ripening process. It’s made from different-sized curds of different levels of pasteurized cow’s milk.
What is Greek yogurt?
Greek yogurt is a type of yogurt made by fermenting the yogurt in tanks and then straining whey and other liquids during the final processing steps. The result is thicker, denser, and less moist than regular yogurt.
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Types of cottage cheese
Percentage of fat: This can either be 1 per cent, 2 per cent, or fat-free. Lower percentage fat varieties have more protein than higher percentage fat varieties.
Large or small curd: Large curd cottage cheese is higher in moisture, while small curd cottage cheese is more acidic and tastes tangier.
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Whipped: Whipped cottage cheese has a smooth texture and is spreadable.
Lactose-free: Lactose-free cottage cheese doesn’t have any lactose in it. The majority of the whey (the liquid remaining after milk has been strained) is drained out of the cottage cheese, making the lactose naturally lower than milk.
Probiotic: Probiotic cottage cheese is the natural source of probiotic bacteria. But not all cottage cheese is probiotic. It’s better to check the label to be sure.
Flavoured: In addition to plain cottage cheese, there are some fruit-flavoured cottage cheeses, like lemon, strawberry, or pineapple.
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Types of Greek yogurt
Flavoured: Just like regular yogurt, Greek yogurt comes in different flavours, Such as vanilla, strawberry, raspberry, cherry, and more.
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Lactose-free: Since Greek yogurt is strained, there is already less lactose. Lactose-free Greek yogurt contains no lactose.
Full-fat: Full-fat, AKA non-fat Greek yogurt, is made with whole milk.
Fat-free: Fat-free Greek yogurt is made with skim milk.
Which is healthier?
Both cottage cheese and Greek yogurt are different in their own ways. In terms of texture, Greek yogurt is thicker and creamier than most regular yogurts, while cottage cheese has a characteristically lumpy texture because of its cheese curds. Both have saturated fats and probiotics. So which is healthier? The answer is there is no definitive answer. Cottage cheese and Greek yogurt are high-protein options that are filling. However, if you’re watching your sodium intake, you may want to keep in mind that cottage cheese has 350 milligrams in a half-cup serving, while Greek yogurt doesn’t have sodium. Those who have high blood pressure should take this into consideration. Another factor to consider is sugar — some Greek yogurts and cottage cheese are sugar-free. Make sure to check the label when purchasing.
The recommended protein intake for an adult is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound per day. However, it’s important to note that the amount of protein consumed depends on many factors, such as activity level, age, muscle mass, and overall health.
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Benefits of cottage cheese
Cottage cheese has a ton of health benefits. Aside from the many nutrients like potassium, vitamin A, selenium, phosphorus and a great source of vitamin B12, because of its high source of calcium, it’s great for maintaining bone health. It’s also good for blood sugar management and muscle recovery. Try adding cottage cheese to salads, eggs, pasta, dips and sandwiches.
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Benefits of Greek yogurt
Greek yogurt has many health benefits and is an excellent source of vitamins A and B12, calcium, potassium, iodine and phosphorus. It can also help with bone health because of the high amount of calcium, and since it’s a probiotic, it’s better for your digestive health. Greek yogurt can also help improve heart health and may lower the risk of diabetes. There are a wide variety of ways to use Greek yogurt. Add Greek yogurt to dishes like pancakes and other breakfasts, dips, sauces and desserts.