Cottage cheese vs milk: which is healthier?
Cottage cheese is more nutrient-dense, scoring 36/100 against 31/100 for milk. 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
Higher scoreMilk
61 kcal per 100 g. 1 cup (240 ml): 244 g
Which to pick for your goal
- Fewer caloriesMilk81 vs 61 kcal per 100 g
- More proteinCottage cheese10 vs 3.1 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarCottage cheese4 vs 5 g per 100 g
- More potassiumAbout even125 vs 132 mg per 100 g
- Less saturated fatCottage cheese1.2 vs 1.9 g per 100 g
Nutrition side by side
| Nutrient | Cottage cheese, 100 g | Milk, 100 g | Cottage cheese, 113 g | Milk, 244 g |
|---|---|---|---|---|
| Calories | 81 kcal | 61 kcal | 92 kcal | 149 kcal |
| Protein | 10 g | 3.1 g | 12 g | 7.7 g |
| Carbohydrates | 4.8 g | 4.8 g | 5.4 g | 12 g |
| Sugars | 4 g | 5 g | 4.5 g | 12 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 2.3 g | 3.3 g | 2.6 g | 7.9 g |
| Saturated fat | 1.2 g | 1.9 g | 1.4 g | 4.6 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 68 µg | 46 µg | 77 µg | 112 µg |
| Potassium | 125 mg | 132 mg | 141 mg | 322 mg |
| Iron | 0.1 mg | <0.1 mg | 0.1 mg | <0.1 mg |
| Calcium | 111 mg | 113 mg | 125 mg | 276 mg |
| Magnesium | 9 mg | 10 mg | 10 mg | 24 mg |
| Sodium | 308 mg | 43 mg | 348 mg | 105 mg |
Last updated . Scores use the HowHealthyIs Score method.