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Cottage cheese and eggs are two protein-forward choices for anybody attempting to extend their consumption—however which one packs a higher protein punch?
Right here’s a head-to-head comparability of the 2 meals, together with their energy, protein content material, and key vitamins that will help you greatest determine which one to decide on in your well being targets.
| Nutrient (per 100g) | Eggs (cooked) | 2% Cottage Cheese |
| Energy | 196 | 81 |
| Protein | 13.6g | 10.4g |
| Carbs | 0.83g | 4.76g |
| Fats | 14.8g | 2.27g |
| Sodium | 207mg | 308mg |
| Vitamin A | 219mg | 68mcg |
| B12 | 0.97mcg | 0.47mcg |
| Riboflavin (B2) | 0.49mg | 0.25mg |
| Calcium | 62mg | 111mg |
| Choline | 317mg | 16.3mg |
| Phosphorus | 215mg | 150mg |
| Selenium | 33.1mcg | 11.9mcg |
| Zinc | 1.39mg | 0.51mg |
Skilled take: “Eggs and cottage cheese each shine in the case of micronutrients,” stated Charlotte Abbate, CNS, CDN. “Each present important nutritional vitamins and minerals, like calcium, selenium, and zinc, however there are some vital variations between the 2.”
In terms of protein, eggs beat out cottage cheese. A 100-gram serving of eggs packs 13.6 grams of protein—over three grams greater than the identical serving of cottage cheese.
Nonetheless, each are high-quality, complete proteins, containing all 9 important amino acids your physique wants for muscle restore, hormone manufacturing, and different vital processes.
The gist: Should you’re trying to get the utmost quantity of protein in your eating regimen, eggs are your greatest wager. However don’t skip cottage cheese altogether—each choices can assist you hit your protein targets whereas supporting weight upkeep and blood sugar balance.
Protein apart, each eggs and cottage cheese provide dense nutrient profiles stuffed with well being advantages.
Eggs are larger in choline, which is crucial for mind well being and metabolism. They’re additionally wealthy in vitamin A, B12, selenium, and zinc—they usually’re full of lutein and zeaxanthin, antioxidants that help eye well being and cut back the danger of age-related imaginative and prescient loss.
Cottage cheese is an choice that’s each decrease in energy and ldl cholesterol and a very good supply of calcium, which helps bone and coronary heart well being. Like another dairy merchandise, cottage cheese additionally comprises probiotics to promote gut health.
Cottage cheese and eggs are each protein-packed nutrient powerhouses, however relying in your particular person wants, one could also be a more sensible choice than the opposite.
| Objective or Dietary Choice | Finest Decide |
| Excessive-protein, low-carb eating regimen | Eggs |
| Low-calorie eating regimen | Cottage cheese |
| Low-sodium eating regimen | Eggs |
| Ldl cholesterol issues | Cottage cheese |
| Lactose intolerance | Eggs |
| Targeted on ldl cholesterol | Cottage cheese |
| Mind well being | Eggs |
| Intestine well being | Cottage cheese |
| Eye well being | Eggs |
A fast notice on versatility: “Eggs could be the basic selection, however cottage cheese is lastly having its second,” stated Kerri Louati, MS, RD, LDN, CDE, Director of Ladies’s Well being Scientific Operations at LifeMD. “We’re not simply consuming it by the bowl anymore; it’s being blended into dips, folded into pancakes, and even was high-protein ‘ice cream.’” Even higher? You’ll be able to mix the 2 in an omelet or cottage cheese scrambled eggs.
Each eggs and cottage cheese are wonderful protein choices, however should you’re optimizing your eating regimen for protein, eggs take the lead. Cottage cheese, then again, affords a lighter, calcium-rich various should you’re maintaining a tally of energy or ldl cholesterol.
However don’t restrict your self—until you’ve dietary restrictions or allergic reactions, you don’t have to decide on between eggs and cottage cheese—each are wonderful high-protein, nutrient-rich choices.
Your greatest technique? Combine and match your eggs and cottage cheese relying on the day and your targets. Incorporating each into your weekly meals offers you the most effective of each worlds: protein, satiety, and a variety of nutritional vitamins and minerals.
