Eggs vs. Cottage Cheese: Which Has Extra Protein?

Cottage cheese and eggs are two protein-forward choices for anybody making an attempt to extend their consumption—however which one packs a better protein punch?

Right here’s a head-to-head comparability of the 2 meals, together with their energy, protein content material, and key vitamins that can assist you finest determine which one to decide on to your well being targets.

Nutrient (per 100g)
Eggs (cooked)
2% Cottage Cheese

Energy
196
81

Protein
13.6g
10.4g

Carbs
0.83g
4.76g

Fats
14.8g
2.27g

Sodium
207mg
308mg

Vitamin A
219mg
68mcg

B12
0.97mcg
0.47mcg

Riboflavin (B2)
0.49mg
0.25mg

Calcium
62mg
111mg

Choline
317mg
16.3mg

Phosphorus
215mg
150mg

Selenium
33.1mcg
11.9mcg

Zinc
1.39mg
0.51mg

Knowledgeable take: “Eggs and cottage cheese each shine on the subject of micronutrients,” stated Charlotte Abbate, CNS, CDN. “Each present important nutritional vitamins and minerals, like calcium, selenium, and zinc, however there are some necessary variations between the 2.”

On the subject of protein, eggs beat out cottage cheese. A 100-gram serving of eggs packs 13.6 grams of protein—over three grams greater than the identical serving of cottage cheese.

Nevertheless, each are high-quality, full proteins, containing all 9 important amino acids your physique wants for muscle restore, hormone manufacturing, and different crucial processes.

The gist: In the event you’re trying to get the utmost quantity of protein in your eating regimen, eggs are your finest wager. However don’t skip cottage cheese altogether—each choices may help you hit your protein targets whereas supporting weight upkeep and blood sugar stability.

Protein apart, each eggs and cottage cheese provide dense nutrient profiles stuffed with well being advantages.

Eggs are increased in choline, which is important for mind well being and metabolism. They’re additionally wealthy in vitamin A, B12, selenium, and zinc—and so they’re full of lutein and zeaxanthin, antioxidants that assist eye well being and scale back the chance of age-related imaginative and prescient loss.

Cottage cheese is an possibility that’s each decrease in energy and ldl cholesterol and a very good supply of calcium, which helps bone and coronary heart well being. Like another dairy merchandise, cottage cheese additionally accommodates probiotics to advertise intestine well being.

Cottage cheese and eggs are each protein-packed nutrient powerhouses, however relying in your particular person wants, one could also be a more sensible choice than the opposite.

Objective or Dietary Choice
Greatest Choose

Excessive-protein, low-carb eating regimen
Eggs

Low-calorie eating regimen
Cottage cheese

Low-sodium eating regimen
Eggs

Ldl cholesterol issues
Cottage cheese

Lactose intolerance
Eggs

Targeted on ldl cholesterol
Cottage cheese

Mind well being
Eggs

Intestine well being
Cottage cheese

Eye well being
Eggs

A fast notice on versatility: “Eggs will be the traditional alternative, however cottage cheese is lastly having its second,” stated Kerri Louati, MS, RD, LDN, CDE, Director of Ladies’s Well being Scientific Operations at LifeMD. “We’re not simply consuming it by the bowl anymore; it’s being blended into dips, folded into pancakes, and even changed into high-protein ‘ice cream.’” Even higher? You possibly can mix the 2 in an omelet or cottage cheese scrambled eggs.

Each eggs and cottage cheese are wonderful protein choices, however for those who’re optimizing your eating regimen for protein, eggs take the lead. Cottage cheese, however, provides a lighter, calcium-rich different for those who’re keeping track of energy or ldl cholesterol.

However don’t restrict your self—except you will have dietary restrictions or allergic reactions, you don’t have to decide on between eggs and cottage cheese—each are wonderful high-protein, nutrient-rich choices.

Your finest technique? Combine and match your eggs and cottage cheese relying on the day and your targets. Incorporating each into your weekly meals provides you one of the best of each worlds: protein, satiety, and a variety of nutritional vitamins and minerals.

Thanks to your suggestions!

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U.S. Division of Agriculture: FoodData Central. Egg, complete, cooked, fried.

U.S. Division of Agriculture: FoodData Central. Cheese, cottage, lowfat, 2% milkfat.

Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and zeaxanthin and their roles in age-related macular degeneration—neurodegenerative illness. Vitamins. 2022;14(4):827. doi: 10.3390/nu14040827

Abdeen EM, Hamed AM, Ismail HA. Manufacturing and analysis of novel purposeful cream cottage cheese fortified with bovine colostrum and probiotic micro organism. J Meals Sci Technol. 2024;61(8):1457-1469. doi:10.1007/s13197-023-05910-0