There are a lot of good reasons to get a tasty, high-protein food like cottage cheese or Greek yogurt in your meals. Eating a good dose of protein at breakfast especially can have beneficial impacts on your muscles, bones and blood sugar that last you — at least — through lunch, dietitians ex plained previously. (That’s especially true if you pair it with fiber and heathy fat.) And while either Greek yogurt or cottage cheese can help you get enough protein at any meal, one does tend to have slightly more of this essential macronutrient than the other. Here’s how to choose the right option for you, according to a dietitian. Diet Exercise Jul 6 High-protein, healthy snacks to eat instead of a processed protein bar Diet Exercise Apr 28 Eating cottage cheese every day is healthy — If you keep these 3 tips in mind, dietitian says Does Greek yogurt or cottage cheese have more protein? Both cottage cheese and Greek yogurt are considered to be high in protein, a macronutrient we all need to build and maintain muscle. Protein also supports hormones, enzymes and your immune system. And while these two foods contain very similar amounts of protein, cottage cheese tends to be slightly higher than Greek yogurt. “Cottage cheese is savory soft cheese that has about 12 grams of protein per half-cup in the low-fat variety,” Natalie Rizzo, registered dietitian and nutrition editor at TODAY, explained previously. “Low-fat Greek yogurt is very similar, with about 10 grams of protein in a half-cup.” Considering that we should aim to get at least 20 grams of protein at each meal, those extra 2 grams could make a big difference. But if you’re having Greek yogurt with a protein-rich topping, like nuts or seeds, it may not matter too much. Keep in mind that the actual amount of protein you’ll find in a given product can vary greatly between brands. Some brands also make very high-protein yogurts and cottage cheeses with upwards of 15-20 grams of protein per serving. How to choose Greek yogurt or cottage cheese Protein is important, but it’s certainly not the only factor to consider when choosing between these two foods. Both come in fat-free, low-fat and whole milk varieties. All are considered healthy choices, and the right one for you depends on your health goals and taste preferences. Those with more fat tend to be more filling and have a thicker, creamier texture. They also come with more calories, which may or may not matter to you. Generally, dietitians recommend opting for a plain, unflavored variety of Greek yogurt or cottage cheese because flavorings typically mean unnecessary added sugar. Top your bowl with your own additions, such as sliced nuts, fresh fruit and a dash of cinnamon. The biggest difference between these two foods (aside from the texture) has nothing to do with their protein content. Instead, note that cottage cheese contains sodium while Greek yogurt does not, Rizzo explained previously. Compared to other foods out there, like processed meats and snacks, cottage cheese is not particularly high in sodium. It has about 15% of your daily sodium per serving, Rizzo said, so most of us can safely fit cottage cheese into our diets. But if you do need to keep an eye on your salt intake, Greek yogurt may be a better option — especially if you want to eat it frequently. This story first appeared on TODAY.com. More from TODAY: A dietitian-approved hack for turning chicken and tuna salad to a high-protein meal The No. 1 plant-based protein for better brain health, according to a dietitian This simple daily movement supports digestion and gut health, doctor says ...read more read less