Whole Egg (large)
12.6gprotein / 100g155 cal · 10.6g fat · $ · Quality 1.0
Cottage Cheese (low-fat)
11.1gprotein / 100g72 cal · 2.3g fat · $ · Quality 0.95
Per 100g, Whole Egg (large) comes in at 12.6g of protein against Cottage Cheese (low-fat)'s 11.1g, a 1.5g gap that's noticeable across a full day's eating but won't make or break either choice on its own.
Whole Egg (large) also carries the stronger amino acid profile (reference protein — highest biological value of any common whole food), while Cottage Cheese (low-fat) is 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, Whole Egg (large) is the clear pick over Cottage Cheese (low-fat).
Cottage Cheese (low-fat)'s typical serving also delivers more leucine (1100mg vs Whole Egg (large)'s 560mg) — 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 Whole Egg (large) or Cottage Cheese (low-fat) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Whole Egg (large) | Cottage Cheese (low-fat) |
|---|---|---|
| Protein | 12.6g | 11.1g |
| Calories | 155 | 72 |
| Fat | 10.6g | 2.3g |
| Carbs | 1.1g | 3.4g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 0.95 |
| Relative cost | $ | $ |
| Prep time | 8 min | 0 min |
Frequently asked
Which has more protein, whole egg (large) or cottage cheese (low-fat)?
Whole Egg (large) has 12.6g 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 155.