Which Is Increased in Protein?

Cottage cheese and eggs are two protein-forward choices for anybody attempting to extend their consumption—however which one packs a larger 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 will help you greatest resolve 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

Relating to protein, eggs beat out cottage cheese. A 100-gram serving of eggs (about two eggs) packs 13.6 grams of protein—over three grams greater than the identical serving of cottage cheese (slightly below half a cup).

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

Should you’re seeking to get the utmost quantity of protein in your weight-reduction plan, eggs are your greatest guess. However don’t skip cottage cheese altogether—each choices may also help you hit your protein targets whereas supporting weight upkeep and blood sugar stability.

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

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Eggs are greater in choline, which is important for mind well being and metabolism. They’re additionally wealthy in vitamin A, B12, selenium, and zinc—they usually’re full of lutein and zeaxanthin, antioxidants that help 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 incorporates 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 better option than the opposite.

Aim or Dietary Desire
Greatest Decide

Excessive-protein, low-carb weight-reduction plan
Eggs

Low-calorie weight-reduction plan
Cottage cheese

Low-sodium weight-reduction plan
Eggs

Ldl cholesterol issues
Cottage cheese

Lactose intolerance
Eggs

Centered on ldl cholesterol
Cottage cheese

Mind well being
Eggs

Intestine well being
Cottage cheese

Eye well being
Eggs

Each eggs and cottage cheese are wonderful protein choices, however should you’re optimizing your weight-reduction plan for protein, eggs take the lead. Cottage cheese, alternatively, gives a lighter, calcium-rich different should you’re keeping track of energy or ldl cholesterol.

However don’t restrict your self—until you’ve got 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.

Thanks to your suggestions!

Well being.com makes use of solely high-quality sources, together with peer-reviewed research, to help the information inside our articles. Learn our editorial course of to be taught extra about how we fact-check and maintain our content material correct, dependable, and reliable.

U.S. Division of Agriculture: FoodData Central. Egg, entire, 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 practical 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