Cottage Cheese vs Egg
· Source: USDA FoodData Central
Nutrition Comparison per 100g
Dairy & Eggs vs Dairy & Eggs
Side-by-Side Nutrition Facts
Macronutrient Breakdown
Cottage Cheese
Egg
Nutrition Quick Facts (per 100g)
Cottage Cheese
- Calories98 kcal
- Protein11.1g
- Total Fat4.3g
- Carbohydrates3.4g
- Dietary Fiber0g
- Sugar2.7g
- Vitamin C0mg
- Calcium83mg
- Iron0.1mg
- Potassium104mg
Egg
- Calories155 kcal
- Protein12.6g
- Total Fat10.6g
- Carbohydrates1.1g
- Dietary Fiber0g
- Sugar1.1g
- Vitamin C0mg
- Calcium56mg
- Iron1.8mg
- Potassium138mg
About This Data
Nutrition data is sourced from the USDA FoodData Central SR Legacy database, the authoritative reference for nutrient composition of foods sold and consumed in the United States. All values are per 100g of the raw food item unless otherwise noted.
Actual nutritional content may vary based on preparation method (raw vs. cooked, boiled vs. fried), agricultural growing conditions, brand, and serving size. The USDA data represents typical values averaged across many samples. For precise dietary tracking, weigh your food and use a certified nutrition database.
Cottage Cheese vs Egg — Key Takeaway
Cottage Cheese has 57 fewer calories per 100g than Egg, making it the lighter choice for calorie-conscious diets. Both foods offer similar protein content — 11.1g for Cottage Cheese and 12.6g for Egg per 100g — so either can support muscle maintenance goals equally well. Egg contains more fat at 10.6g per 100g compared to 4.3g in Cottage Cheese; however, the type of fat matters — unsaturated fats from whole foods like these are generally considered heart-healthy. Both foods have low fiber content (0g and 0g respectively), so neither stands out as a significant fiber source — pair either with high-fiber vegetables or legumes for a more complete meal. Neither food has a clear overall advantage — they are evenly matched across the 10 nutritional categories analyzed. The best choice depends on your specific dietary goals, cooking preferences, and how each food fits into your daily meal plan.
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