Cottage cheese vs greek yogurt for acne
Cottage cheese scores 71/100 (GOOD) and greek yogurt scores 66/100 (WARN) on SpotBite's Skin Score. Cottage cheese is the safer choice by 5 points, and the gap comes mostly from inflammatory fats.
Where the gap comes from
- Inflammatory fats: Cottage cheese has 3 g saturated fat and 0.1 g omega-6, Greek yogurt has 6.8 g and 0.2 g.
Evidence: Caperton 2014 double-blind RCT (n=14): one dose of 100% cocoa increased acne lesions by day 4 (study). All 13 sources.
Score breakdown, side by side
| Cottage cheese | Greek yogurt | |
|---|---|---|
| Glycemic (of 50) | no carbs 0 | GL 0.7 −1.3 |
| Dairy (of 25) | 113 g −25 | 170 g −25 |
| Inflammation (of 25) | 3 g sat · 0.1 g ω-6 −3.9 | 6.8 g sat · 0.2 g ω-6 −8.7 |
| Skin Boost (of 25) | 0 g ω-3 · low polyphenols 0 | 0.1 g ω-3 · low polyphenols +0.8 |
| Skin Score | 71 · GOOD | 66 · WARN |
Estimates for a typical serving. Real foods vary by brand and recipe.
Verdict
If you are acne-prone, cottage cheese is the better pick of the two.
Not medical advice. Both scores are for the food on its own. What you eat with it changes the result, and breakouts usually show up 3 to 7 days after a meal. Diet is one factor among many.
See your own pattern
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