Are Feta Cheese & Cottage Cheese Similar Nutritionally?

Feta cheese vs cottage cheese, wondering how different are they? Being very similar in the way they look, I can toattly understand the confusion.

As a practising nutritionist I often get asked about the difference between feta and cottage cheese and which one’s better. Here’s my response to that.

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Feta Cheese Vs Cottage Cheese: Similarities & Differences 

 I will take you through feta cheese vs cottage cheese nutrition facts one by one, but first let’s take a quick comparative look at the two.

*Source: USDA; Quantity defined is 1 ounce (28.4g)

Let us now discuss the chosen aspects of feta cheese vs cottage cheese in details- 

What Goes Into the Making of Feta Cheese Vs Goat Cheese?

Feta cheese is traditionally made from sheep milk. However, it can also be made by a mixture of sheep and goat milk with the quantity of goat milk not exceeding 30%. Curds are obtained by curdling milk. For this starter culture and rennet are added to warmed milk. The curds are then cut and transferred into moulds. The excess whey is drained and later the curds are transferred in brine to age.

Cottage cheese has a different method of preparation.  Whole milk or skim milk (usually obtained from cows) is heated and then an acidic substance like vinegar, lemon or rennett is added to it. This will cause the coagulation or curdling of milk. The curdled milk or curds is then separated from the whey with the help of a cheesecloth to obtain cottage cheese.

Feta Cheese Vs Cottage Cheese: What Type of Cheese Are They? 

Feta cheese and cottage cheese are both categorised under the “Fresh cheese” category

If we classify them on the basis of texture, then both can be safely put alongside other types of soft cheeses.

Does Cottage Cheese Taste like Feta Cheese?

Feta cheese is white, soft and crumbly in texture. Its taste varies with the type of milk used. For example, when a 100% sheep milk is used, feta becomes more buttery, but when goat milk is used alongside, the taste becomes tart.

The taste of cottage cheese is completely different. It is more milky, creamy and mild in comparison. It has a soft, uneven texture and is easily sliceable when formed into blocks.

Which one Has to Be Aged: Feta Or Cottage Cheese: ?

Feta cheese needs to be aged in brine. The aging time can vary anywhere  It between 2 and 12 months or more. The flavour becomes stronger with feta’s age.

Cottage cheese is a fresh cheese and does not require any aging. This is one of the reasons for its mild flavour profile.

Feta Cheese Vs Cottage Cheese Calorie Comparison

Cottage cheese has a much lower calorie count when compared to feta cheese. The main source of calories in cottage cheese is protein, while in feta, the majority calories come from feta.

Therefore, cottage cheese is definitely a better choice for people who are trying to manage their weight.

Which Has Lower Carbohydrates: Feta or Cottage Cheese?

Cheese is general are a good option for people who are trying to limit their carb intake. Feta and cottage cheese too are low in carbohydrates. 

However, as compared to feta, cottage cheese has a slightly lower carbohydrate concentration.

Which is Lower in Fats: Feta Cheese Or Cottage Cheese?

This is another area in which cottage cheese has an advantage. The fats in feta cheese are much higher than those in cottage cheese.

Cottage cheese not only has lower fat content but it also contains 4 times less cholesterol than feta. Additionally, it also has way less saturated (bad) fats in comparison to feta.

Which Has More Proteins – Feta or Cottage Cheese?

Dairy products are a good source of high quality protein and can thus be added to your meal plan to make up for daily protein requirements. 

Both cottage cheese and feta cheese are high in protein but feta has a higher protein content. 

What to Pick For A Higehr Calcium Intake: Feta or Cottage Cheese?

Calcium is an important mineral that is needed for healthy bones and strong teeth. Dairy products including cheese are one of the best sources of calcium.

Comparing the calcium content in feta and cottage cheese we find that the amount in cottage cheese is much less than feta. 

What to Choose For a Lower Sodium Intake: Feta or Cottage Cheese?

The amount of sodium in cottage cheese is far less than that in feta cheese. So, cottage cheese is the best option, is you are watching your sodium intake. 

In fact, cottage cheese is among the most low-sodium cheeses out there, along with mozzarella, ricotta, etc.

Which Is More Nutrient Rich: Feta Cheese or Cottage Cheese? 

While both feta and cottage are nutritionally diverse and rich, one outshines the other. Feta’s nutritional profile is more diverse than that of cottage cheese. 

Feta cheese has more B vitamins including vitamin B12 and vitamin A. It also has more calcium, zinc, magnesium, phosphorus etc. Cottage cheese lags behind in most nutrients in comparison except potassium.

Which One is Better Suited to Your Bones & Teeth Health: Feta Or Cottage Cheese?

Feta cheese and cottage cheese are both are a rich source of calcium, phosphorus and proteins. These nutrients help in promoting bone and teeth health. Since feta has a denser nutrient concentration, it is better for overall bone and teeth health. 

Additionally, both feta and cottage cheese are rich in beneficial bacteria called probiotics. These probiotics aid overall oral health by keeping away the bad bacteria. 

Which is More Digestion Friendly: Feta or Cottage Cheese?

Feta and cottage cheese both contain some amount of probiotics. Probiotics are good bacteria which not only aid digestion but also help fight gut related infections. 

One thing to remember here is that both feta and cottage cheese have lactose. So despite being rich in nutrients, they can be difficult to digest for people with lactose intolerance.  

Which Can Be Put To More Uses: Feta or Goat Cheese?

Feta cheese brings its unique flavour to the dish and is generally used in Greek dishes and salads. It can also be used to prepare dishes including sandwiches, omelletes and can be eaten grilled.

Cottage cheese can be used in the preparation of a number of sweet and savory dishes. SInce it does not melt easily, it can be grilled or baked. If you’re pondering over can I use cottage cheese instead of feta, the answer is YES. However, just remember cottage cheese is much milder in taste.

Feta Vs Cottage Cheese: Which One Has a Longer Shelf Life?

The shelf life of feta cheese is generally low. Once you open it, you can keep it in the refrigerator for up to 2 weeks. It needs to be stored in brine or lightly salted milk so that it doesn’t dry out. 

Cottage cheese being a fresh cheese has a low shelf life. You can keep it in the refrigerator for upto 1 week.You can freeze it to prolong its shelf life.

The choice between cottage and feta cheese thus depends on your tastes and needs. If you are trying to manage weight, cottage cheese is a better option. However, if you like to consume something more nutritionally rich, feta is the way to go.

Which one’s your favourite between the two- feta or cottage cheese?