High-protein or regular cottage cheese — which one has more protein?
Published 5 August 2026
Hello! Let’s make Wednesdays “Knowledge Days”—once a week, we’ll share an informative article to get you thinking, helping you make more informed choices.
This time, food and biotechnology student Anette Auväärt writes about products that are becoming increasingly common on store shelves: protein yogurts, puddings, and bars, and now even protein chips, cookies, and ice cream. Does a higher protein content automatically mean a healthier choice? Does the label “high protein” on a product actually mean it has a higher protein content?
Here’s one fact you can take away right away
“High protein” is not a marketing slogan made up by the manufacturer, but a label regulated by a European Union regulation. And it does not indicate a specific number of grams:
The label may be placed on the packaging if at least 20% of the product’s energy comes from protein. For example, for a 400-kcal product, this means at least 20 g of protein per 100 grams.
A Slightly Unexpected Comparison
In one of her comparisons, Anette put protein-enriched quark and completely regular fat-free quark side by side. One of them clearly contains more protein per 100 grams. But which one?
The article breaks down the nutritional values for both products. It also explains why the marketing claims for protein bars are actually accurate, but still don’t tell the whole story about health—and four things to look for on the back of the package during your next trip to the store.
New! Read through and earn a knowledge point
Review questions await you at the end of the article. Our goal isn’t just to share reading recommendations, but to give you real new knowledge. If you’d like, you can also earn one FitQ knowledge point after reading. If you answer all the questions correctly, one FitQ knowledge point will be added to your account. You can view your point balance on the dashboard, and every new article gives you the chance to increase it.
About the Author
Anette Auväärt is a food and biotechnology student at TalTech. Her interest in nutrition began during the COVID-19 pandemic, when she wanted to better understand how daily food choices affect health, well-being, and productivity. Over time, this evolved into a desire to gain a deeper understanding of how the human body works and to learn how to distinguish science-based information from common myths—which is exactly what led her to study food and biotechnology. On the FitQ blog, Anette shares science-based and practical information to help you distinguish facts from myths and make more informed dietary choices.
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