Which one is higher in protein?

ahsan65@gmail.comSeptember 29, 2025

0 0 2 minutes read

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

Regarding proteins, The eggs beat the cottage cheese. A portion of 100 grams of eggs (about two eggs) contains 13.6 grams of protein – on three grams more as the same portion of cottage cheese (just under half a cup).

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.

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

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.

Thank you for your comments!

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American department of agriculture: central fooddata. Egg, whole, cooked, fried.
American department of agriculture: central fooddata. Cheese, chalet, low mosquito net, 2% milk grains.
Mrowicka M, Mrowicki J, Kucharska E, Majetek I. Lutein and Zeaxanthine and their roles in age -related macular degeneration – the neurodegenous. Nutrients. 2022; 14 (4): 827. Two: 10.3390 / NU14040827
Abdeen EM, Hamed AM, Ismail Ha. Production and evaluation of the new cheese cottage with fortified functional cream with bovine colostrum and probiotic bacteria. J Food SCI Technol. 2024; 61 (8): 1457-1469. DOI: 10.1007/S13197-023-05910-0