What dairy has the highest protein? A complete guide

December 26, 2025 •

3 min read

According to Arla Foods, Parmesan cheese contains an impressive 35.8 grams of protein per 100g, making it one of the most concentrated dairy sources available. But focusing solely on concentration doesn't tell the full story of what dairy has the highest protein; serving sizes and nutritional goals play a major role in determining the best choice for you.

Quick Summary

This guide breaks down the protein content of popular dairy products, comparing hard cheeses, Greek yogurt, and cottage cheese to identify the best options for boosting daily intake.

Key Points

Highest Concentration: Hard-aged cheeses like Parmesan and Pecorino Romano offer the most protein per 100g due to low moisture.
Best for Snacks: Greek yogurt and skyr are excellent high-protein snack options, made by straining out excess whey.
Satiety: Cottage cheese is rich in slow-digesting casein protein, which helps promote a feeling of fullness.
Fast Absorption: Whey protein powder, a dairy derivative, is the most concentrated and fastest-absorbing option, ideal for post-workout recovery.
Variety is Best: The ideal high-protein dairy depends on your goals, serving size, and meal context.

The Highest Protein Dairy Products: Concentration vs. Serving Size

When evaluating which dairy has the highest protein, it's crucial to distinguish between protein density per 100 grams and the total protein in a typical serving. Products like Parmesan cheese, with very low moisture content, have an extremely high protein concentration. In contrast, products like Greek yogurt offer a substantial protein boost in a larger, more common serving size.

Hard Cheeses: The Protein Champion Per 100g

Hard cheeses consistently rank at the top for protein concentration due to their long aging process, which removes most of the moisture. This results in a dense, protein-packed product.

Parmesan: Often topping the list, authentic Parmigiano Reggiano can contain over 35 grams of protein per 100g, making it a powerful protein source.
Pecorino Romano: This Italian sheep's milk cheese is another protein heavyweight, with over 32g of protein per 100g.
Swiss and Gruyere: These hard-aged varieties also provide a significant protein boost, with around 28g per 100g.

Greek Yogurt and Skyr: The High-Protein Snack

Greek yogurt and Icelandic skyr are made by straining out the whey, concentrating the milk solids to create a thick, creamy product with significantly more protein than regular yogurt.

Greek Yogurt: A standard 6-ounce (170g) serving of plain, nonfat Greek yogurt can offer 15-18 grams of protein, making it a superb option for a balanced snack or breakfast.
Skyr: Often thicker and slightly milder than Greek yogurt, skyr can have similar or slightly higher protein content depending on the brand.

Cottage Cheese: Versatility and Satiety

Cottage cheese is a high-protein, low-fat dairy option that is popular for weight management and muscle building. It contains casein protein, which is digested more slowly than whey, providing a sustained release of amino acids.

A 1-cup serving of low-fat cottage cheese can deliver approximately 28 grams of protein, making it an incredibly effective food for satiety.

Whey Protein Powder: The Most Concentrated Form

While not a food in the traditional sense, whey protein powder is a derivative of milk and represents the most concentrated form of dairy protein. Whey is a fast-digesting protein, making it ideal for post-workout recovery. A single scoop can contain 25 grams of protein or more.

Comparison Table: Protein Content in Dairy Products


Dairy Product (100g)	Approx. Protein (g)	Key Protein Type	Notes
Parmesan Cheese	35-38	Casein	High in fat and sodium; consumed in smaller quantities.
Pecorino Romano	32	Casein	Aged sheep's milk cheese, high protein density.
Skyr	10-17	Casein/Whey	Strained yogurt, typically lower in carbs than Greek yogurt.
Greek Yogurt	10-16	Casein/Whey	Strained yogurt, excellent for snacks and smoothies.
Cottage Cheese	11-13	Casein	Slow-digesting, ideal for satiety; can be blended for smooth texture.
Milk (2% or Skim)	3.4-3.5	Casein/Whey	Contains both fast and slow-digesting proteins.
Regular Yogurt	5.3-5.7	Casein/Whey	Unstrained; contains less protein per serving than Greek yogurt.

Making the Best Choice for Your Needs

To maximize your protein intake from dairy, consider your specific goals and how you plan to consume the product. For a dense, savory topping, hard cheeses are unmatched. If you need a satiating, versatile snack or meal component, cottage cheese is a fantastic option. For a convenient post-workout shake or a quick protein boost, strained yogurts or whey protein powder are excellent.

Here are some practical tips for incorporating high-protein dairy into your diet:

Pairing is Key: Enjoy Greek yogurt with berries and nuts for a balanced breakfast. Add hard cheese to salads or grate over pasta dishes for extra flavor and protein.
Use as a Substitute: Use cottage cheese in place of ricotta in lasagna or blend it for a cream cheese-like spread.
Smoothie Power: Mix whey protein powder with milk and yogurt for a potent, muscle-building smoothie.

Conclusion

While Parmesan cheese holds the title for the highest protein concentration per 100 grams, the best dairy choice depends on how you use it. For dense, flavorful additions, hard cheeses are perfect. For versatile snacks and meals, cottage cheese and strained yogurts provide a significant protein boost in more substantial servings. Incorporating a variety of these options into your diet is a simple and effective way to increase your overall protein intake and support your health goals. For more in-depth nutritional comparisons, refer to reputable resources like the International Food Information Council (IFIC).

Frequently Asked Questions

Hard, aged cheeses like Parmesan, Pecorino Romano, and Swiss typically have the highest protein content per 100 grams due to their low moisture content.

Nutritional profiles can vary by brand, but nonfat Greek yogurt and skyr have very similar high protein contents, with some sources indicating skyr can be slightly higher.

Yes, cottage cheese is an excellent source of high-quality protein, providing a substantial amount per half-cup serving. It is particularly rich in casein protein.

Greek yogurt has roughly twice as much protein as regular yogurt because it is strained to remove excess liquid, which concentrates the protein.

While it's a good source, whole, 1%, or skim milk all contain about 8 grams of protein per cup, which is less concentrated than strained yogurts or cheeses.

Whey protein is fast-digesting and absorbed quickly, making it ideal for muscle recovery. Casein is slow-digesting, providing a sustained release of amino acids over several hours.

Incorporate Greek yogurt into smoothies, use cottage cheese as a snack with fruit, or grate a hard cheese like Parmesan over your meals to easily boost your intake.