Cottage cheese vs eggs: which is healthier?
They are about equally nutrient-dense: cottage cheese scores 36/100 and eggs 40/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Cottage cheese
81 kcal per 100 g. 1/2 cup: 113 g
Eggs
143 kcal per 100 g. 1 large egg: 50 g
Which to pick for your goal
- Fewer caloriesCottage cheese81 vs 143 kcal per 100 g
- More proteinEggs10 vs 13 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarEggs4 vs 0.4 g per 100 g
- More potassiumAbout even125 vs 138 mg per 100 g
- Less saturated fatCottage cheese1.2 vs 3.1 g per 100 g
Nutrition side by side
| Nutrient | Cottage cheese, 100 g | Eggs, 100 g | Cottage cheese, 113 g | Eggs, 50 g |
|---|---|---|---|---|
| Calories | 81 kcal | 143 kcal | 92 kcal | 72 kcal |
| Protein | 10 g | 13 g | 12 g | 6.3 g |
| Carbohydrates | 4.8 g | 0.7 g | 5.4 g | 0.4 g |
| Sugars | 4 g | 0.4 g | 4.5 g | 0.2 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 2.3 g | 9.5 g | 2.6 g | 4.8 g |
| Saturated fat | 1.2 g | 3.1 g | 1.4 g | 1.6 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 68 µg | 160 µg | 77 µg | 80 µg |
| Potassium | 125 mg | 138 mg | 141 mg | 69 mg |
| Iron | 0.1 mg | 1.8 mg | 0.1 mg | 0.9 mg |
| Calcium | 111 mg | 56 mg | 125 mg | 28 mg |
| Magnesium | 9 mg | 12 mg | 10 mg | 6 mg |
| Sodium | 308 mg | 142 mg | 348 mg | 71 mg |
Last updated . Scores use the HowHealthyIs Score method.