Cottage Cheese vs Scallops
Side-by-side macro comparison. Cottage Cheese vs Scallops per their standard serving sizes.
Cottage Cheese
per 100g (1% milkfat)
Macro Comparison Table
| Macro | Cottage Cheese | Scallops | Difference |
|---|---|---|---|
| Calories | 72 cal | 137 cal | -47% Cottage |
| Protein | 12.4g | 24g | -48% Cottage |
| Carbs | 2.7g | 6g | -55% Cottage |
| Fat | 1g | 1.4g | -29% Cottage |
Differences shown relative to Cottage Cheese. Positive = Cottage Cheese has more.
Quick Take
Cottage Cheese delivers 72 calories per serving with 12.4g protein, 2.7g carbs, and 1g fat. Scallops delivers 137 calories with 24g protein, 6g carbs, and 1.4g fat. The most meaningful difference: Cottage Cheese saves 65 calories per serving — meaningful over a week of meals. For protein density per calorie, Scallops wins at 70% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cottage Cheese gives you 65 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), Scallops delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Scallops brings 137 calories — useful when you're chasing a surplus and struggling to eat enough. Scallops delivers 24g 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 Cottage Cheese and Scallops are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Cottage Cheese or Scallops?
Scallops has more protein: 24g vs 12.4g per serving. That's a difference of 11.6g.
Which has fewer calories, Cottage Cheese or Scallops?
Cottage Cheese has 72 calories per serving vs 137 calories in Scallops — a difference of 65 calories.
Is Cottage Cheese or Scallops better for keto?
Cottage Cheese is the better keto choice at 2.7g carbs per serving vs 6g carbs in Scallops.
Is Cottage Cheese or Scallops better for weight loss?
For weight loss, Cottage Cheese gives you more calorie flexibility (65 cal less per serving). For preserving muscle during a deficit, Scallops delivers more protein per calorie. Most people on cuts benefit from Scallops.
Which Is Better for Your Goal?
🔥 Weight Loss
Cottage Cheese
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Scallops
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Cottage Cheese
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 Cottage Cheese and Scallops stack up:
Full Cottage Cheese guide • Full Scallops guide • All comparisons