Cottage Cheese (low-fat)
11.1gprotein / 100g72 cal · 2.3g fat · $ · Quality 0.95
Egg White
11.0gprotein / 100g52 cal · 0.2g fat · $ · Quality 1.0
Cottage Cheese (low-fat) edges out Egg White by less than half a gram of protein per 100g (11.1g vs 11.0g) — statistically a wash for practical meal planning.
Quality flips the other way, though: Egg White has the stronger amino acid profile (reference protein, isolated) versus Cottage Cheese (low-fat)'s high biological value dairy protein, high in casein.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
For anyone avoiding dairy specifically, Egg White is the clear pick over Cottage Cheese (low-fat).
Cottage Cheese (low-fat)'s typical serving also delivers more leucine (1100mg vs Egg White's 490mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Cottage Cheese (low-fat) or Egg White works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Cottage Cheese (low-fat) | Egg White |
|---|---|---|
| Protein | 11.1g | 11.0g |
| Calories | 72 | 52 |
| Fat | 2.3g | 0.2g |
| Carbs | 3.4g | 0.7g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.95 | 1.0 |
| Relative cost | $ | $ |
| Prep time | 0 min | 5 min |
Frequently asked
Which has more protein, cottage cheese (low-fat) or egg white?
Cottage Cheese (low-fat) has 11.1g of protein per 100g compared to Egg White's 11.0g.
Which is lower in calories?
Egg White is lower in calories per 100g, at 52 vs the other's 72.