Cottage Cheese vs Skyr
Cottage cheese and skyr are two of the most talked-about high-protein dairy foods, both low in fat and built around protein. They sit very close on protein, but differ in calcium, texture and how you use them. Here is how they compare, gram for gram.
Nutrition per 100 g. Highlighted cell is the higher (or, for calories, sugar and fat, the lower) of the two.
| Per 100 g | Cottage cheese | Skyr |
|---|---|---|
| Calories | 72 kcal | 63 kcal |
| Protein | 12 g | 11 g |
| Carbs | 3 g | 4 g |
| Fat | 1 g | 0.2 g |
| Fiber | 0 g | 0 g |
| Sugar | 2.7 g | 4 g |
| Omega-3 | 0 g | 0 g |
| Iron | 0.1 mg | 0.1 mg |
| Calcium | 83 mg | 150 mg |
| Potassium | 104 mg | 150 mg |
| Magnesium | 8 mg | 11 mg |
| Vitamin C | 0 mg | 0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Vitamin B12 | 0.4 mcg | 0.6 mcg |
The verdict
Both are outstanding high-protein, low-fat choices with almost identical protein, so you can happily eat either or both. Cottage cheese has a fraction more protein and a savoury-friendly curd texture that suits dips, eggs and pasta. Skyr is far higher in calcium, thicker and smoother, and leans naturally sweet for breakfast bowls and smoothies. Choose cottage cheese for savoury versatility, skyr for calcium and a spoonable, creamy texture.
Choose cottage cheese for a touch more protein and savoury versatility in dips, eggs and pasta.
Choose skyr for much more calcium, a thicker, smoother texture, and sweet breakfast bowls.
Frequently asked questions
Frequently asked questions
Which has more protein, cottage cheese or skyr?
They are almost identical. Low-fat cottage cheese has around 12 g of protein per 100 g, and skyr around 11 g. The difference is small enough that both count among the best high-protein dairy foods, so protein alone should not decide it.
Which has more calcium?
Skyr has far more calcium, around 150 mg per 100 g versus about 83 mg for cottage cheese. If you want a high-protein dairy that also supports bone health, skyr has a clear edge here.
Which is lower in calories?
Skyr is slightly lower, at about 63 kcal per 100 g compared with around 72 kcal for low-fat cottage cheese. Both are low-calorie, high-protein foods that work well for weight loss.
Which is better for weight loss?
Both are excellent for weight loss because their high protein and low fat keep you full on few calories. Skyr is marginally lower in calories and higher in calcium; cottage cheese is marginally higher in protein. Choose whichever keeps you fullest and fits your meals.
Can I use one instead of the other?
Usually yes. Skyr swaps neatly into sweet uses such as bowls, smoothies and as a thick topping, while cottage cheese shines in savoury dishes and blends smooth for dips and sauces. For most recipes they are interchangeable, especially once cottage cheese is blended.
Nutrition values are per 100 g from typical USDA data and vary with variety, cut and preparation. This is general information, not dietary advice.
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