Cottage cheese and eggs are two protein-forward options for anyone trying to increase their intake—but which one packs a greater protein punch?
Here’s a head-to-head comparison of the two foods, including their calories, protein content, and key nutrients to help you best decide which one to choose for your health goals.
Nutrient (per 100g)
Eggs (cooked)
2% Cottage Cheese
Calories
196
81
Protein
13.6g
10.4g
Carbs
0.83g
4.76g
Fat
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
Expert take: “Eggs and cottage cheese both shine when it comes to micronutrients,” said Charlotte Abbate, CNS, CDN. “Both provide essential vitamins and minerals, like calcium, selenium, and zinc, but there are some important differences between the two.”
When it comes to protein, eggs beat out cottage cheese. A 100-gram serving of eggs packs 13.6 grams of protein—over three grams more than the same serving of cottage cheese.
However, both are high-quality, complete proteins, containing all nine essential amino acids your body needs for muscle repair, hormone production, and other critical processes.
The gist: If you’re looking to get the maximum amount of protein in your diet, eggs are your best bet. But don’t skip cottage cheese altogether—both options can help you hit your protein goals while supporting weight maintenance and blood sugar balance.
Protein aside, both eggs and cottage cheese offer dense nutrient profiles full of health benefits.
Eggs are higher in choline, which is essential for brain health and metabolism. They’re also rich in vitamin A, B12, selenium, and zinc—and they’re packed with lutein and zeaxanthin, antioxidants that support eye health and reduce the risk of age-related vision loss.
Cottage cheese is an option that’s 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.
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.
Goal or Dietary Preference
Best Pick
High-protein, low-carb diet
Eggs
Low-calorie diet
Cottage cheese
Low-sodium diet
Eggs
Cholesterol concerns
Cottage cheese
Lactose intolerance
Eggs
Focused on cholesterol
Cottage cheese
Brain health
Eggs
Gut health
Cottage cheese
Eye health
Eggs
A quick note on versatility: “Eggs may be the classic choice, but cottage cheese is finally having its moment,” said Kerri Louati, MS, RD, LDN, CDE, Director of Women’s Health Clinical Operations at LifeMD. “We’re not just eating it by the bowl anymore; it’s being blended into dips, folded into pancakes, and even turned into high-protein ‘ice cream.’” Even better? You can combine the two in an omelet or cottage cheese scrambled eggs.
Both eggs and cottage cheese are excellent protein options, but if you’re optimizing your diet for protein, eggs take the lead. Cottage cheese, on the other hand, offers a lighter, calcium-rich alternative if you’re keeping an eye on calories or cholesterol.
But don’t limit yourself—unless you have dietary restrictions or allergies, you don’t have to choose between eggs and cottage cheese—both are excellent high-protein, nutrient-rich options.
Your best strategy? Mix and match your eggs and cottage cheese 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.
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture: FoodData Central. Egg, whole, cooked, fried.
U.S. Department 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 disease. Nutrients. 2022;14(4):827. doi: 10.3390/nu14040827
Abdeen EM, Hamed AM, Ismail HA. Production and evaluation of novel functional cream cottage cheese fortified with bovine colostrum and probiotic bacteria. J Food Sci Technol. 2024;61(8):1457-1469. doi:10.1007/s13197-023-05910-0
