Which One Packs More Protein?

Cottage cheese and eggs are two popular options for people trying to increase their protein intake—but which one offers more per serving? Here’s how the two compare for protein, as well as other key nutrients, so you can decide which one is best for your health goals.

When it comes to protein, eggs beat out cottage cheese:

• Eggs: 13.6 grams of protein in a 100-gram serving (about two fried eggs)
• Cottage cheese: 10.4 grams of protein in a 100-gram serving (just under a one-half cup of 2% 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.

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.

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

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

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.

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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.

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

2. U.S. Department of Agriculture: FoodData Central. Egg, whole, cooked, fried.

3. 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

4. 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