:max_bytes(150000):strip_icc()/RitzCrackerRecall-7.91-640bdefa49d141fcb44135fcddb5f89b.png?w=780&resize=780,470&ssl=1 "Eggs vs cottage cheese: who has more protein?")
Cottage cheese and eggs are two protein options for all those trying to increase their contribution –But which contains a greater protein punch?
Here is a main comparison of the two foods, including their calories, protein content, And key nutrients To help you decide which best choose for your health goals.
| Nutrients (per 100g) | Eggs (cooked) | 2% cottage cheese |
| Calories | 196 | 81 |
| Protein | 13.6g | 10.4 g |
| Crabs | 0.83 g | 4.76g |
| Fat | 14.8g | 2.27g |
| Sodium | 207mg | 308 mg |
| Vitamin A | 219 mg | 68MCG |
| B12 | 0.97 mcg | 0.47 mcg |
| Riboflavine (B2) | 0.49 mg | 0.25 mg |
| Calcium | 62 mg | 111 mg |
| Choline | 317mg | 16.3 mg |
| Phosphorus | 215 mg | 150 mg |
| Selenium | 33.1MCG | 11.9MCG |
| Zinc | 1.39 mg | 0.51 mg |
Expert socket: “The eggs and the cottage cheese both shine with regard to micronutrients,” said Charlotte Abbate, CNS, CDN. “The two provide essential vitamins and minerals, such as calcium, selenium and zinc, but there are important differences between the two.”
Regarding proteins, The eggs beat the cottage cheese. A portion of 100 grams of eggs contains 13.6 grams of protein – on three grams more as the same portion of cottage cheese.
However, the two are high quality full proteins, containing the nine essential amino acids that your body needs muscle repair, hormonal production and other critical processes.
The essentials: If you are looking to obtain the maximum amount of protein in your diet, eggs are your best bet. But do not completely jump the cottage cheese – the two options can help you achieve your protein goals while supporting weight maintenance and the balance of blood sugar.
Aside from proteins, 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 are also rich in vitamin A, B12, selenium and zinc – and they are filled with lutein and zeaxanthine, antioxidants who support eye health and reduce the risk of age -related vision loss.
Cottage cheese is a lower option in calories and cholesterol and an excellent source of calcium, which supports the health of bones and hearts. Like some other dairy products, cottage cheese also contains probiotics to promote intestinal health.
Cottage cheese and eggs are both nutrient powers full of protein, but according to your individual needs, one can be a better choice than the other.
| Objective or food preference | Best choice |
| Diet rich in protein and low in carbohydrates | Eggs |
| Low calorie diet | Cottage cheese |
| Sodium low content diet | Eggs |
| Cholesterol concerns | Cottage cheese |
| Intolerance to lactose | Eggs |
| Cholesterol | Cottage cheese |
| Brain health | Eggs |
| Intestinal health | Cottage cheese |
| Ocular health | Eggs |
A quick note on versatility: “Eggs may be the classic choice, but cottage cheese finally has its moment,” said Kerri Louati, MS, DR, LDN, CDE, Director of Women’s Health Operations Lifemd. “We no longer eat it only by the bowl; It is mixed in dips, folded in pancakes and even transformed into high protein ice cream ”. »» Even better? You can combine both in an omelet or scrambled eggs with cottage cheese.
Cottage eggs and cheese are excellent protein options, but if you optimize your protein diet, eggs take the lead. Cottage cheese, on the other hand, offers a Lighter alternative rich in calcium If you keep an eye on calories or cholesterol.
But do not limit yourself – unless you have food restrictions or allergies, you don’t have to choose between eggs and cottage cheese – are both excellent protein and nutritional options.
Your best strategy? Mix and match your eggs and the cottage cheese Depending on the day and your goals. Integration both in your weekly meals gives you the best of both worlds: proteins, satiety and wide range of vitamins and minerals.
Thank you for your comments!
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