The hype around protein hasn't slowed, but registered dietitians say snacking still needs a rebrand. It's often considered "bad," especially if you're trying to lose or maintain weight. That couldn't be further from the truth, so long as you're picking foods that nourish and satisfy you. High-protein snacks that include hard-boiled eggs and cottage cheese fit that bill.
Snacks play a unique role in the day, bridging the gap between meals and helping prevent energy crashes, mood dips, and overeating later on. When chosen intentionally, they can support metabolism, stabilize blood sugar and make healthy eating feel far more sustainable. This is especially true when snacks include protein, which slows digestion and promotes satiety.
"Often, we are seeking out a snack because we are hungry in between meals," explains Courtney Pelitera, MS, RD, CNSC, a registered dietitian at Live It Up. "Choosing a snack with protein helps keep you full until your next meal, so you are not looking for another snack in an hour."
Still, not all protein snacks are created equal, and subtle nutritional differences can matter depending on your health goals. Factors like fat content, micronutrients, digestion rate and even personal preference can influence how a snack affects your body. Cost, convenience and how easy a food is to prep or store can also play a role in whether it becomes a regular part of your routine.
You may want the most bang for your buck (literally or in terms of your greatest currencies: your time and energy). It begs the question: Which is the healthier high-protein snack: hard-boiled eggs or cottage cheese? Registered dietitians gave a balanced response.
?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
SimpleImages
A good baseline: "Aim for at least 15 grams of protein for your snack," suggests Amanda Sauceda, MS, RD, a registered dietitian. "This is a good amount of protein to support your metabolism and give you that satisfaction factor you’re looking for in a snack."
That said, your needs may vary, so it's important to personalize your protein intake during snacks.
"There is no perfect number here, and it will look different for everyone," shares Maddie Pasquariello, MS, RDN, a registered dietitian. "Someone aiming for 125 grams of protein per day may want to include more protein at snack time than someone aiming for 90 grams per day."
She says some may feel great after a snack with 4 grams of protein, while others may need 10 grams or more. Your overall daily protein intake also factors into the equation, but know that snacks are a key piece to meeting your needs for this macronutrient and other health goals.
"Snacks can be hugely helpful when it comes to total protein intake, and are an underrated way to hit your goals," Pasquariello notes. "In addition, adding a source of protein to your snack will keep you full for longer and contribute to the thermic effect of food—the calories your body expends just in breaking down food to its core components."
Research also suggests that following a high-protein diet can aid in weight loss.
Related: I Swapped My Usual Snack for This One Food—Here’s How It Affected My Hunger and Cravings
How Much Protein Is in Hard-Boiled Eggs? (Plus Other Pros and Cons)
One large hard-boiled egg contains about 6 grams of protein, making it a great place to start if you're counting your macros. "Hard-boiled eggs provide high-quality protein that contains all the essential amino acids," explains Dr. Chris Mohr, Ph.D., RD, the fitness and nutrition advisor at Garage Gym Reviews. "This supports muscle maintenance and repair."
When Sauceda wants eggs, she opts for hard-boiled ones, which go over easy on her taste buds, gut and hectic schedule. "I can barely eat a three-egg omelet, but you can bet I can put down at least 3 hard-boiled eggs," she says. "The nice thing about hard-boiled eggs is that they’re an easy, high-quality protein source that you can stash in the fridge for when you need something quick.
Protein and convenience aren't all that hard-boiled eggs have going for them. Pasquariello loves that hard-boiled eggs contain:
Iron, which supports oxygen flow throughout the body, blood and muscle health and your immune systemCholine, which is an important nutrient for brain and liver healthZinc, which plays a role in protein synthesis, eye health, wound healing and blood sugar and cholesterol regulationVitamin B12, which assists with red blood cell creation and immune and nervous system healthRiboflavin, an antioxidant and key player in energy productionVitamin A, a critical antioxidant for eye, skin and immune healthVitamin E, another antioxidant that can boost heart and cognitive healthPasquariello adds that a hard-boiled egg is relatively low in saturated fat, a type of fat that can contribute to higher cholesterol. The American Heart Association suggests limiting saturated fats to 6% of your daily calories or less (about 13 grams for an average person). One large hard-boiled egg contains about 1.64 grams of saturated fat. That said, leaning on hard-boiled eggs multiple times daily, every day, can cause you to push the limits of your daily saturated fat intake.
"If you're eating many eggs in a day, that could be something to look at and figure out where you can make some swaps," Pasquariello explains, noting that making swaps can also increase your intake of other protein sources and a wider range of nutrients.
"I would also recommend consuming eggs alongside a source of fiber—beans, whole grains, fruits, vegetables, nuts and seeds," she says.
Related: This Is the #1 Best High-Protein Snack for Heart Health, According to Cardiologists
A half cup (about 100 grams) of cottage cheese contains about 11 to 12 grams of protein, so it beats hard-boiled eggs in that department. "A half cup serving...would be the equivalent of 2 hard-boiled eggs," Sauceda explains.
As with hard-boiled eggs, it's crucial to consider diet holistically. Cottage cheese makes that easy. "Many people love cottage cheese paired with fruit, but we’re now seeing how versatile cottage cheese is," she adds. "Cottage cheese is an easy way to boost the protein content of foods that are typically lower in protein, like pasta sauces, smoothies and pancakes."
Sauceda also loves that cottage cheese boasts:
Calcium for bone healthPhosphorus for bone healthActive and live cultures to support gut healthThat said, it's not all good news for people who love cottage cheese. "Cottage cheese is higher in sodium, with about 300 milligrams per serving," Pelitera says. "If someone has high blood pressure or kidney disease, they may need to be wary of sodium intake."
Overall, the American Heart Association suggests limiting salt intake to 2,300 milligrams daily (ideally 1,500 milligrams).
"When paired with high potassium foods, like fruits, it can balance the sodium: potassium equation," Dr. Mohr points out. "It also can have saturated fat in the full-fat versions, so portion size and variety choice matter for heart health. Cottage cheese can also cause digestive discomfort for those who are lactose intolerant."
Related: This Cheese Packs the Most Protein for the Fewest Calories, According to a Registered Dietitian
Ok—Which Is the Best High-Protein Snack: Hard-Boiled Eggs or Cottage Cheese?
In the end, you do you. "I do think either works, or both," Pasquariello says. For people who want to take a stand, take another look at the numbers:
"If you compare two whole eggs to a half-cup serving of skim milk cottage cheese, they net out pretty similarly when it comes to protein—about 12 to 13 grams for both," she explains. "Cottage cheese offers a bit more in the way of nutrients like calcium, while eggs offer other important micronutrients needed in the diet, like iron and vitamins A and E, as well as antioxidants."
Pelitera gives cottage cheese an ever-so-slight edge as a high-protein snack. "To me, cottage cheese is a little more 'bang for your buck' when it comes to protein," she explains. "However, if you like both of these foods, they can both be eaten daily as part of a healthy diet. They provide different micronutrients and can both help to create a complete, well-rounded diet."
So, go with your gut—or taste buds, or schedule. "The choice really depends on what sounds good to you that day," Sauceda notes. "Hard-boiled eggs can be a little easier as a grab-and-go snack, but cottage cheese can be more exciting because of how versatile it is. In fact, I am still a fan of the cottage cheese ice cream trend."
Better yet: Just keep both on hand, unless you have an intolerance to one. You'll get less bored. "Rotating between them adds variety, spreads out nutrients, and makes it more likely that high-protein snacking stays sustainable over time," Dr. Mohr says.
Up Next:
Related: Cottage Cheese vs. Greek Yogurt: Which One's Healthier?
Sources:
Dr. Chris Mohr, Ph.D., RD, the fitness and nutrition advisor at Garage Gym Reviews Maddie Pasquariello, MS, RDN, a registered dietitianCourtney Pelitera, MS, RD, CNSC, a registered dietitian at Live It UpAmanda Sauceda, MS, RD, a registered dietitian Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Syndrome.Egg, whole, cooked, hard-boiled. FoodData Central.Saturated Fat. American Heart Association.Cheese, cottage, lowfat, 2% milkfat. FoodData Central.Cottage cheese, full fat, large or small curd. FoodData Central.Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association.Hence then, the article about which is the healthier high protein snack hard boiled eggs or cottage cheese was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( Which Is the Healthier High-Protein Snack—Hard-Boiled Eggs or Cottage Cheese? )
Also on site :
- After the Fire, Hope Valley Faces Its First Reckoning in 'When Calls the Heart' Season 13 Episode 3
- Merz criticizes Germans for getting sick too often
- Simone Biles Stuns in Jonathan Owens-Inspired Outfit for NFL Playoff Game