Canned Chicken vs Cottage Cheese
Side-by-side macro comparison. Canned Chicken vs Cottage Cheese per their standard serving sizes.
Canned Chicken
per 2 oz drained (56g)
Cottage Cheese
per 100g (1% milkfat)
Macro Comparison Table
| Macro | Canned Chicken | Cottage Cheese | Difference |
|---|---|---|---|
| Calories | 60 cal | 72 cal | -17% Canned |
| Protein | 14g | 12.4g | +13% Canned |
| Carbs | 0g | 2.7g | -100% Canned |
| Fat | 1g | 1g | 0% Canned |
Differences shown relative to Canned Chicken. Positive = Canned Chicken has more.
Quick Take
Canned Chicken delivers 60 calories per serving with 14g protein, 0g carbs, and 1g fat. Cottage Cheese delivers 72 calories with 12.4g protein, 2.7g carbs, and 1g fat. The most meaningful difference: they're within 12 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Canned Chicken gives you 12 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Canned Chicken delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Cottage Cheese brings 72 calories — useful when you're chasing a surplus and struggling to eat enough. Canned Chicken delivers 14g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Canned Chicken and Cottage Cheese are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Chicken or Cottage Cheese?
Canned Chicken has more protein: 14g vs 12.4g per serving. That's a difference of 1.5999999999999996g.
Which has fewer calories, Canned Chicken or Cottage Cheese?
Canned Chicken has 60 calories per serving vs 72 calories in Cottage Cheese — a difference of 12 calories.
Is Canned Chicken or Cottage Cheese better for keto?
Canned Chicken is the better keto choice at 0g carbs per serving vs 2.7g carbs in Cottage Cheese.
Is Canned Chicken or Cottage Cheese better for weight loss?
For weight loss, Canned Chicken gives you more calorie flexibility (12 cal less per serving). For preserving muscle during a deficit, Canned Chicken delivers more protein per calorie. Most people on cuts benefit from Canned Chicken.
Which Is Better for Your Goal?
🔥 Weight Loss
Canned Chicken
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Canned Chicken
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Canned Chicken
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Canned Chicken and Cottage Cheese stack up:
Full Canned Chicken guide • Full Cottage Cheese guide • All comparisons