What Dairy Products Are Highest in Whey Protein?

October 23, 2025 •

4 min read

Cow's milk contains approximately 20% whey protein, with the remainder being casein. For those looking to increase their intake of this rapidly absorbed protein, it is essential to understand what dairy products are highest in whey protein?.

Quick Summary

This guide examines dairy products that are richest in whey protein, highlighting ricotta cheese as a top natural food source due to its production method. It also clarifies the whey-to-casein ratios in Greek yogurt and other dairy items and contrasts them with highly concentrated whey protein powders.

Key Points

Ricotta Cheese is Highest in Natural Whey: As a byproduct of cheesemaking, ricotta is made from re-cooked whey, making it the dairy product with the highest natural concentration of whey protein.
Greek Yogurt is Casein-Dominant: Greek yogurt is strained to remove liquid whey, resulting in a thicker product that is primarily high in casein protein, with lower concentrations of whey.
Cottage Cheese is a Slow-Digesting Casein Source: Most of the liquid whey is drained during the production of cottage cheese, leaving behind curds that are mostly slow-digesting casein.
Milk Has a Balanced, but Lower, Ratio: Standard cow's milk contains a ratio of approximately 20% whey to 80% casein protein by volume.
Whey Protein Powder is the Most Concentrated: Processed whey protein powder offers the highest concentration of whey protein per serving among all dairy-based options.
Combine for Full Benefits: Pairing faster-digesting whey sources like ricotta with slow-digesting casein sources like cottage cheese provides sustained protein release for muscle health.

Understanding Whey vs. Casein in Dairy

To find which dairy products are highest in whey protein, it's helpful to first understand milk's two primary proteins: whey and casein.

Whey Protein: This is the fast-digesting protein found in the liquid portion of milk. It is rapidly absorbed by the body and is rich in branched-chain amino acids (BCAAs) like leucine, which triggers muscle protein synthesis, making it ideal for post-workout recovery.
Casein Protein: This is the slow-digesting protein that forms solid curds during cheesemaking. It provides a steady, prolonged release of amino acids, which is beneficial for satiety and preventing muscle breakdown over longer periods, such as overnight.

In standard cow's milk, the ratio is about 20% whey to 80% casein. However, dairy processing can alter this ratio significantly, creating products with different protein concentrations and absorption characteristics.

Ricotta Cheese: The Natural Whey Champion

Ricotta cheese stands out as the dairy product with the highest concentration of naturally occurring whey protein. Its name, meaning "recooked" in Italian, describes its creation from the whey leftover during the production of other cheeses. This remaining whey is reheated, causing the whey proteins to coagulate and form the creamy, soft curds of ricotta. While many cheeses are primarily casein-based, ricotta is an exception, built from the very whey that other processes discard.

Nutritional highlights for ricotta (per 100g):

Protein: Approximately 10.4g, a significant portion of which is high-quality whey protein.
Texture: Light and fluffy, making it versatile for both sweet and savory dishes.
Benefits: The whey protein in ricotta is easily absorbed and promotes muscle growth and recovery.

Greek Yogurt: Concentrated Protein, Different Ratios

Greek yogurt is known for its thick texture and high protein content. This is achieved by straining regular yogurt to remove much of the liquid whey. While this process concentrates the total protein, the resulting yogurt is predominantly composed of casein protein, not whey. A 200g serving of Greek yogurt can provide around 20g of protein, making it an excellent high-protein snack, but its amino acid release is slower compared to whey.

It is important to note that some commercial Greek yogurts may have whey protein concentrate added to further increase the protein content, so checking the label is essential.

Cottage Cheese: The Slow-Digesting Casein Source

Cottage cheese is another high-protein dairy item, but its composition is different from ricotta. It consists mainly of casein curds, with most of the liquid whey removed during production. The slow-digesting casein protein in cottage cheese makes it an effective food for sustained amino acid release, making it a popular choice for a late-night snack to prevent muscle protein breakdown while sleeping. While it contains residual whey protein, it is not a primary source compared to ricotta or a supplement.

Comparison of Dairy Protein Sources

To help you decide, here is a comparison of whey protein and other related metrics across popular dairy products based on available data:


Dairy Product (Per Serving)	Total Protein Content	Dominant Protein Type	Speed of Absorption	Key Whey Characteristic
Whey Protein Powder (1 scoop)	~22–25g	Whey	Fast	Highest concentration, fastest absorption
Ricotta Cheese (100g)	~10.4g	Whey	Fast	Made from whey, excellent natural source
Greek Yogurt (200g)	~20g	Casein	Slow	Straining removes most whey, concentrating casein
Cottage Cheese (1 cup)	~28g	Casein	Slow	Whey is largely removed, slow-release amino acids
Cow's Milk (240ml)	~8g	Casein (80%), Whey (20%)	Moderate	Natural 20:80 whey:casein ratio

How to Optimize Your Whey Protein Intake from Dairy

Post-Workout Boost: Choose ricotta cheese or a whey protein powder supplement after a workout. The rapid absorption of whey protein helps kickstart muscle repair and growth quickly.
Overnight Supply: Opt for casein-heavy dairy like cottage cheese before bed. The slow and steady release of amino acids will help prevent muscle breakdown during sleep.
Balanced Intake: Incorporate a variety of dairy products into your diet. This provides the dual benefits of both fast-digesting whey and slow-digesting casein, supporting muscle maintenance and growth throughout the day.
Mix and Match: Blend whey protein powder with Greek yogurt or kefir for a creamier shake with added probiotics and a mix of both fast and slow-digesting proteins.

The Role of Processed Whey Protein Powder

While dairy products offer natural sources of whey protein, processed whey protein powder remains the most concentrated form. Made from the dehydrated and filtered liquid whey byproduct of cheesemaking, these powders are exceptionally high in protein and quickly absorbed. They are a popular choice for athletes and those needing a high-dose protein boost, but whole food sources like ricotta provide the added benefits of other nutrients. Ultimately, combining whole foods and supplements can be an effective strategy depending on your specific nutritional goals.

Conclusion

While all dairy products contain some whey protein, they vary significantly in concentration due to processing. What dairy products are highest in whey protein? The answer is ricotta cheese, due to its unique manufacturing process from heated whey. Greek yogurt and cottage cheese, while excellent sources of total protein, are predominantly casein-based. For the highest possible concentration, whey protein powder is the clear winner. By understanding the distinct properties of whey and casein, you can strategically incorporate different dairy products into your diet to support muscle growth, recovery, and overall health.

For more information on the health benefits of whey protein, you can consult reputable nutrition resources like Healthline.

Frequently Asked Questions

Ricotta cheese contains a much higher concentration of naturally occurring whey protein than Greek yogurt. Greek yogurt is strained to remove liquid whey, concentrating the remaining casein protein.

Greek yogurt is an excellent source of total protein, but it is not a primary source of whey protein. The straining process used to create its thick texture removes most of the liquid whey, concentrating the casein.

While cottage cheese is made from milk that contains both casein and whey, most of the liquid whey is removed during processing. As a result, its protein content is primarily slow-digesting casein.

Whey protein is soluble and remains in liquid form, allowing for rapid digestion and absorption. Casein, on the other hand, forms curds in the stomach, which slows down the digestion process and results in a more gradual release of amino acids.

For most people, a combination of whole food sources like ricotta, milk, and yogurt can provide sufficient whey protein. However, for those with high athletic demands, a whey protein powder supplement might be necessary for maximum intake.

The fast absorption of whey protein makes it ideal for post-workout recovery. Consuming a whey-rich product like ricotta cheese after exercise helps rapidly supply amino acids to muscles.

No, processed whey protein powders come in three main types: concentrate, isolate, and hydrolysate, each with different protein concentrations and processing levels. However, the whey in whole dairy products is in its natural form.