Most mornings when I’m short on time I reach for cottage cheese for breaky. Low in sugar and carbs, high in protein – it keeps me full throughout the day. Slice up some fresh fruit, or go the savory route with chopped onion, red pepper, celery and black pepper – it’s extremely versatile and takes me about a minute to prep. But this morning I was out. Being far too lazy and short on time for a grocery run, I found some plain yogurt and went for it. It was delicious! Better than my usual cottage cheese and fruit breakfast I’ve been eating for years. So I thought to myself, what really is the difference between the two?
Here’s a comparison of Nordica 2% Cottage Cheese and Astro Original 2% Plain Yogurt per half cup.
I didn’t choose these brands for any particular reason, but most plain versions tend have similar nutritional values anyways.
Calories
Yogurt is slight lower in calories than the cottage cheese (40kcal less, 36% lower). So if you’re strictly counting calories, yogurt can be your friend.
Protein
Cottage cheese wins this one, and by a long shot (9g more, almost 300%). A few years ago I opted for a low carbohydrate focused breakfast to a high protein one. That’s why I started eating cottage cheese in the first place. I always found I was starving at work within a few hour of eating cereal, toast etc. Most mornings I work out before eating breakfast so that blast of protein afterwards is great. Plus I still replenish carbs with the fresh fruit I add.
Fat
They’re both the same. You chose them at 2%. :P
Carbohydrates
Surprisingly they’re both the same. I’ve seen some versions of plain yogurt that have significantly more carbs via sugars, but the Astro brand seems to be a good choice.
Taste
I really liked the yogurt better. This may be because I’ve been eating cottage cheese for years straight, and the change up is nice. Both have very different textures, and different flavor. I’m leaning towards the yogurt!
Conclusion:
I was honestly expecting to heavily favour the cottage cheese. I assumed the two would vary quite a bit and always thought yogurt was higher in sugars and carbs, so this is a pleasant surprise. I’ll definitely keep both in my morning routine. Keep in mind this is PLAIN yogurt, once you get into the Vanilla and other flavors expect lots of sugar and/or artificial sweeteners. If you add chopped fruits, you really shouldn’t need the flavored version anyway.
There are obviously other factors involved in making the right choice for you – some yogurts have higher calcium, lower sodium and Greek yogurt will have more protein. Yogurt also has bacterial cultures with proven benefits for your immune system and so on. For me, I’m more worried about excess sugars, and getting that higher protein content. I’m not afraid of fat either, and it can be your friend - although calorie dense. So unless you’re concerned about higher calories, go the yogurt route. If protein is what you’re looking for, go for cottage cheese. Otherwise – either are a great addition to your morning.
Which of the two do you favor? Or am I the only one who thinks this much about breaky?
Thanks for reading,
Matt for TrainRite
Here's a quick breakfast I have about 3 times a week: Overnight oats! I'll post the recipe under the "food!" section of my blog, but it's comprised of: oats, protein powder (Cellucor's Peanut Butter Marshmallow is my personal favourite), chia seeds, ground flax, almond milk and banana.
Alright, so I've created a "food!" section complete with recipes for various meals of the day. It's just the beginning, but I'll keep posting as I type them out. Have a good one of your own? Contact me or comment here!