Cheese CottagevsWhole Egg (Raw)
Cheese Cottage has 84 calories and 11g protein per 100g. Whole Egg (Raw) has 143 calories and 13g protein per 100g Whole Egg (Raw) has more protein, Cheese Cottage is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cottage vs Whole Egg (Raw)
Go with Cheese Cottage at just 84 kcal per 100g — 41% fewer calories.
Whole Egg (Raw) will keep you satisfied longer with 12.6g protein, 9.5g fat — fat and protein slow digestion while fiber adds bulk.
Whole Egg (Raw)'s natural fat (9.5g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Cheese Cottage packs 11g of protein per 100g (52% of calories from protein) — the better pick for muscle growth and recovery.
Cheese Cottage is the heart-friendlier option with lower saturated fat.
Whole Egg (Raw) has 372mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
⚠️Things to Watch
Cheese Cottage
No major nutritional red flags stand out per 100g.
Whole Egg (Raw)
Relatively high in cholesterol at 372mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Cottage Lowfat 2% Milkfat | Egg Whole Raw Fresh | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 84kcal4% | 143kcal7% | <0.1kcal |
| Protein | 11g22% | 13g25% | <0.1g |
| Total Fat | 2.3g3% | 9.5g12% | <0.1g |
| Saturated Fat | 1.3g6% | 3.1g16% | <0.1g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 12mg4% | 372mg124% | <0.1mg |
| Carbohydrates | 4.3g2% | 0.72g0% | +3.6g |
| Dietary Fiber | — | 0g0% | — |
| Sugars | — | 0.37g | — |
| ✨Vitamins | |||
| Vitamin A | 69mcg8% | 160mcg18% | <0.1mcg |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 2.0mcg10% | — |
| Vitamin E | <0.1mg1% | 1.1mg7% | <0.1mg |
| Vitamin K | — | 0.30mcg0% | — |
| Vitamin B6 | <0.1mg3% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 0.42mcg18% | 0.89mcg37% | <0.1mcg |
| Folate | 10mcg3% | 47mcg12% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.23mg18% | 0.46mg35% | <0.1mg |
| Niacin (B3) | <0.1mg1% | <0.1mg0% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 321mg14% | 142mg6% | +179mg |
| Calcium | 103mg8% | 56mg4% | +47mg |
| Iron | 0.13mg1% | 1.8mg10% | <0.1mg |
| Potassium | 120mg3% | 138mg3% | <0.1mg |
| Phosphorus | 148mg12% | 198mg16% | <0.1mg |
| Magnesium | 8.9mg2% | 12mg3% | <0.1mg |
| Zinc | 0.61mg6% | 1.3mg12% | <0.1mg |
| Copper | <0.1mg3% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 15mcg27% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cheese Cottage is significantly lower in calories at just 84 kcal per 100g compared to 143 kcal for Whole Egg (Raw) — that's 70% fewer calories, making Cheese Cottage the better choice for calorie-conscious diets.
Protein: Whole Egg (Raw) has more protein per 100g (12.6g vs 11g), but Cheese Cottage delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Egg (Raw) has more fat (9.51g vs 2.3g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Cheese Cottage has less saturated fat (1.26g vs 3.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Whole Egg (Raw): 1.05mg vs 0.08mg), Folate (Whole Egg (Raw): 47mcg vs 10mcg), Vitamin B6 (Whole Egg (Raw): 0.17mg vs 0.057mg).
Key Minerals: Notable mineral differences include Iron (Whole Egg (Raw): 1.75mg vs 0.13mg), Copper (Whole Egg (Raw): 0.072mg vs 0.03mg), Sodium (Cheese Cottage: 321mg vs 142mg).
Diet Suitability: Both fit a low-carb or keto diet. Cheese Cottage fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Cottage or Whole Egg (Raw)?
- Whole Egg (Raw) has more protein with 12.6g per 100g compared to 11g for Cheese Cottage.
- Which is lower in calories, Cheese Cottage or Whole Egg (Raw)?
- Cheese Cottage is lower in calories with 84 kcal per 100g versus 143 kcal.
- Is Cheese Cottage or Whole Egg (Raw) healthier?
- It depends on your goals. Cheese Cottage has 84 calories and 11g protein per 100g, while Whole Egg (Raw) has 143 calories and 12.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cottage or Whole Egg (Raw)?
- Cheese Cottage is leaner with 2.3g of fat per 100g compared to 9.51g.