Getty / LetterpressKey PointsBoth cottage cheese and yogurt are nutritious dairy options packed with protein, calcium, and vitamins—but yogurt offers more probiotics and less sodium.Greek yogurt often wins nutritionally, with higher magnesium, lower sodium, and guaranteed probiotic cultures that support gut health.The best choice depends on your goals—choose low-fat for heart health or full-fat for added energy and calorie needs.Is cottage cheese healthier than yogurt—or is it the other way around? Cottage cheese is getting plenty of love these days, reborn as a social media darling after years of being pigeonholed as only for dieters. Meanwhile, yogurt’s popularity, reflecting consumers’ obsession with high-protein foods, holds steady. We asked registered dietitians if one dairy product has a nutritional edge over the other—and whether you should make room in the fridge for both.Meet Our ExpertAmy Davis, RDN, founder of Amy Davis Nutrition in New OrleansJamie Mok, MS, RD, RYT, and spokesperson for the Academy of Nutrition and DieteticsRelated: Are Sweet Potatoes Healthier Than White Potatoes? Experts ExplainIs Cottage Cheese Healthier Than Yogurt?Cottage cheeseand yogurt both tick off boxes for our daily dairy needs. According to the USDA, adults and children who need 2,000 calories daily should eat or drink about three cups of dairy every day to meet their calcium and vitamin D requirements. One cup of low-fat yogurt, for instance, counts as a serving; a standard serving of low-fat cottage cheese is about a half-cup.”When it comes to protein, fat, and carbohydrates, Greek yogurt and cottage cheese closely stack up,” says Jamie Mok, MS, RD, RYT, and spokesperson for the Academy of Nutrition and Dietetics. The differences come in the vitamin, mineral, and probiotic content.Protein”With an ingredient deck of essentially cultured milk and salt, cottage cheese is a high-quality protein you can rely on for quick and easy meals, or as a helpful tool to reach your daily protein goal,” Amy Davis, RDN, founder of Amy Davis Nutrition, says. Depending on the brand, cottage cheese has about 12–15 grams of protein per serving.Greek yogurt and regular yogurt are cultured, or fermented, dairy products. The straining process used to make Greek yogurt concentrates the nutrients, yielding yogurt with more protein and less sugar than regular yogurt. Regular yogurt has about 8–12 grams of protein, while Greek yogurt has about 10–17 grams. A complete protein, Greek yogurt has all nine essential amino acids.Vitamins and MineralsBoth cottage cheese and yogurt also contain similar amounts of calcium, potassium, and vitamin B12, though Greek yogurt is a slightly richer source.”Their difference lies in their sodium and magnesium content: Cottage cheese contains nearly nine times the amount of sodium and half the amount of magnesium as Greek yogurt,” Mok points out. Per cup, Greek yogurt has about 75 milligrams of sodium while cottage cheese has about 680 Read More