Calorie comparison
Cottage Cheese vs Egg White
Per 100 grams, egg white is the lighter choice by 46 calories. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Cottage Cheese | Egg White |
|---|---|---|
| Calories | 98 | 52 |
| Protein | 11 g | 11 g |
| Carbs | 3.4 g | 0.7 g |
| Fat | 4.3 g | 0.2 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🧀 Cottage Cheese
1/2 cup (113 g)
111 cal
12.4 g protein · 3.8 g carbs · 4.9 g fat
🥚 Egg White
1 white (33 g)
17 cal
3.6 g protein · 0.2 g carbs · 0.1 g fat
Frequently asked
Which has more calories, cottage cheese or egg white?
Per 100 g, cottage cheese has 98 calories and egg white has 52. Egg White is lower in calories.
Which has more protein, cottage cheese or egg white?
Cottage Cheese has 11 g of protein per 100 g; egg white has 11 g. They're tied on protein.
Is cottage cheese or egg white better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward egg white — but portion size matters more than which food you pick.
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