Calorie comparison
Cottage Cheese vs Whole Milk
Per 100 grams, whole milk is the lighter choice by 37 calories, while cottage cheese delivers more protein. 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 | Whole Milk |
|---|---|---|
| Calories | 98 | 61 |
| Protein | 11 g | 3.2 g |
| Carbs | 3.4 g | 4.8 g |
| Fat | 4.3 g | 3.3 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
🥛 Whole Milk
1 cup (244 g)
149 cal
7.8 g protein · 11.7 g carbs · 8.1 g fat
Frequently asked
Which has more calories, cottage cheese or whole milk?
Per 100 g, cottage cheese has 98 calories and whole milk has 61. Whole Milk is lower in calories.
Which has more protein, cottage cheese or whole milk?
Cottage Cheese has 11 g of protein per 100 g; whole milk has 3.2 g. Cottage Cheese wins on protein.
Is cottage cheese or whole milk 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 whole milk — but portion size matters more than which food you pick.
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