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Healthy Breakfast: Low-Fat Yogurt vs. Low-Fat Cottage Cheese

According to the Mayo Clinic, a healthy breakfast is one that incorporates complex carbohydrates, protein and a bit of fat. This combination will help you feel full until lunch and also packs numerous health benefits. A healthy breakfast helps individuals eat more vitamins and nutrients and consume fewer fats and cholesterol during the day. This can help you lose weight, increase concentration and lower your risk for heart disease. Two staple breakfast items include low fat cottage cheese and low fat yogurt. This article will examine the benefits of both of these items.

What is Cottage Cheese?

Cottage cheese is cow’s milk that has been loosely packed. The milk is curdled and then drained. The milk is curdled by adding lemon juice, vinegar or a chemical enzyme. A primary characteristic of cottage cheese is that it has bland flavor and often has curds. The curds are whey that is left in the cheese from the cow’s milk. This dairy product is highly perishable and should be consumed within 10 days.

Cottage cheese is often thought of as a dieter’s food because it is high in protein and calcium while low in fat and calories. In addition to these benefits, cottage cheese is also a good source of vitamin D. Cottage cheese is composed of casein, which helps slow digestion and absorption. This can help ease some stomach distresses.

Below are the nutritional values in a ½ cup of low-fat cottage cheese:

  • 80 calories
  • 1 g fat
  • 0.5 g saturated fat
  • 380 mg sodium
  • 10mg cholesterol
  • 4g carbohydrates
  • 3g sugar
  • 12 g protein
  • 10% daily value of calcium

What is Yogurt?

Yogurt is a thick natural bacteria created through the fermentation of milk. The process to make yogurt includes adding bacteria to milk. Common forms of bacteria added include lactobacillus acidophilus and streptococcus thermophilis. Due to this addition of bacteria, yogurt contains live cultures. Like cottage cheese, yogurt is highly perishable and should be consumed within 10 days. In addition to cow’s milk, yogurt can be made from goat, buffalo, sheep, camel or soy milk.

Yogurt is available in numerous varieties, including full fat, low-fat or skim yogurt. Often yogurt comes with artificial or natural fruit flavorings. In the Western part of the world, yogurt is typically consumed on its own with fruit or berries, in a shake or eaten frozen. In Middle Eastern cultures, it is often used as a sauce for meats and vegetables.

Yogurt includes living microorganisms that offer numerous health benefits. These organisms boost one’s immune system and improve digestion. Yogurt is packed with calcium and protein. For individuals who are lactose intolerant, yogurt may be a viable option because the live cultures in yogurt help to break down the lactose.

Below are the nutritional values in a ½ cup of low fat plain yogurt:

  • 63 calories
  • 0g fat
  • 2mg cholesterol
  • 87mg sodium
  • 9g carbohydrates
  • 9g sugar
  • 6g protein
  • 22% daily value of calcium

Cottage Cheese Compared to Yogurt

Cottage cheese is an extremely versatile food. It can be eaten alone, mixed into recipes or flavored to produce a range of snacks. Cottage cheese is an excellent healthy substitute for full-fat cheese in many recipes, especially lasagna, dips and enchiladas. Yogurt is only recommended as a substitute for sour cream in cooking dishes.

Regarding nutritional value, cottage cheese packs significantly more protein per serving than yogurt. Additionally, cottage cheese has almost 50% fewer carbohydrates per serving than yogurt. Cottage cheese contains the protein casein while yogurt does not. This means that you will feel full longer eating cottage cheese over yogurt.

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