Egg White Protein Powder
84.0gprotein / 100g380 cal · 0.5g fat · $$$ · Quality 1.0
Cottage Cheese (low-fat)
11.1gprotein / 100g72 cal · 2.3g fat · $ · Quality 0.95
This isn't close. Egg White Protein Powder packs 84.0g of protein per 100g against Cottage Cheese (low-fat)'s 11.1g — a 72.9g gap driven mostly by how concentrated or diluted each food naturally is.
On protein quality specifically, Egg White Protein Powder scores higher — reference protein, dehydrated and isolated — compared to Cottage Cheese (low-fat), which is high biological value dairy protein, high in casein.
Cottage Cheese (low-fat) is the more budget-friendly pick ($ vs $$$ for Egg White Protein Powder), worth weighing if cost matters more than the other differences here.
For anyone avoiding dairy specifically, Egg White Protein Powder is the clear pick over Cottage Cheese (low-fat).
Egg White Protein Powder's typical serving also delivers more leucine (2450mg vs Cottage Cheese (low-fat)'s 1100mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Egg White Protein Powder wins clearly. Choose Cottage Cheese (low-fat) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Egg White Protein Powder | Cottage Cheese (low-fat) |
|---|---|---|
| Protein | 84.0g | 11.1g |
| Calories | 380 | 72 |
| Fat | 0.5g | 2.3g |
| Carbs | 4.0g | 3.4g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 0.95 |
| Relative cost | $$$ | $ |
| Prep time | 2 min | 0 min |
Frequently asked
Which has more protein, egg white protein powder or cottage cheese (low-fat)?
Egg White Protein Powder has 84.0g of protein per 100g compared to Cottage Cheese (low-fat)'s 11.1g.
Which is lower in calories?
Cottage Cheese (low-fat) is lower in calories per 100g, at 72 vs the other's 380.