Cheese vs Cottage Cheese: which is healthier?

Per 100g, Cheese has 404 calories, 23.3g protein, 0g fiber, and 33.3g fat, while Cottage Cheese has 84 calories, 11g protein, 0g fiber, and 2.3g fat. Cottage Cheese is the lighter choice, while Cheese delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Cheese or Cottage Cheese?

Per 100g, Cheese has 404 calories and Cottage Cheese has 84 calories, a difference of 320 calories. In practical terms, 1 slice cheddar (1 oz) (113 calories) of cheese compares with 100g (84 calories) of cottage cheese.

Which has more protein, Cheese or Cottage Cheese?

Cheese leads on protein with 23.3g per 100g; the gap is 12.3g per 100g (Cheese 23.3g vs Cottage Cheese 11g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Cheese or Cottage Cheese?

Cheese has 3.4g of carbs per 100g compared to 4.3g in Cottage Cheese, making Cheese the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Cheese for Cottage Cheese?

Often, yes. Swapping cottage cheese for cheese shifts your meal by about 320 calories and 12.3g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Cheese

Cottage Cheese

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Cheese vs Cottage Cheese

Cottage Cheese

Wins in 4 of 6 categories

Compare Cheese and Cottage Cheese calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Cheese has 404 calories vs Cottage Cheese's 84. Cheese has more protein (23.3g vs 11g); Cottage Cheese has less fat (2.3g vs 33.3g).

Sources: Cheese (FDC 173414) · Cottage Cheese (FDC 328841)

Nutrition Comparison (per 100g)

Nutrient	Cheese		Cottage Cheese
Calories	404	vs	84
Protein	23.3g	vs	11g
Carbs	3.4g	vs	4.3g
Fat	33.3g	vs	2.3g
Fiber	0g	vs	0g
Sodium	653mg	vs	321mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Cheese: FDC 173414 · Cottage Cheese: FDC 328841.

When to Choose Each

Choose Cheese when:

You need more protein (23.3g vs 11g per 100g)
A typical portion is 1 slice cheddar (1 oz) (113 calories)

See full Cheese nutrition

Choose Cottage Cheese when:

You're cutting calories (84 vs 404 per 100g)
A typical portion is 100g (84 calories)

See full Cottage Cheese nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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