Cottage cheese vs. eggs: Which has 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.

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Which Has More Protein?

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.

Nutritional Comparison: Cottage Cheese vs. Eggs

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

Other Nutritional Benefits To Consider

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.

Which Is Right for Your Health Goals?

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.