What Dairy Products Are Low in Whey?

December 4, 2025 •

4 min read

Approximately 20% of the protein in cow's milk is whey, while the remaining 80% is casein, a fact that influences the composition of virtually every dairy product. For individuals with whey protein sensitivities or specific dietary requirements, understanding how the cheese-making and dairy processing affect whey content is crucial. This guide explores which dairy products naturally contain lower amounts of whey and why, focusing on processing methods and final product composition.

Quick Summary

This article details low-whey dairy products, explaining how processing and aging significantly reduce whey protein content. Key examples include ghee, aged cheeses, and certain butter types, contrasting them with whey-rich counterparts like ricotta and fresh dairy.

Key Points

Aged Hard Cheeses: Cheeses like Parmesan and cheddar are exceptionally low in whey due to pressing and aging, which removes most of the liquid protein.
Ghee (Clarified Butter): Created by removing all milk solids, including whey, ghee is virtually whey-free and an ideal substitute for butter.
Greek Yogurt: The straining process used to make Greek yogurt removes a significant portion of the whey, resulting in a lower-whey, thicker product.
Processing Matters: The final whey content of a dairy product is largely determined by how extensively the milk solids (casein) are separated from the liquid (whey) during production.
Label Reading: For whey sensitivities, it is crucial to read labels, especially on products like yogurts, as added whey protein concentrates can increase the total whey content.
Avoid Whey-Rich Products: Ricotta cheese and fresh fluid milk are significantly higher in whey and should be avoided if you have a whey sensitivity.
DIY Control: Making your own dairy products, such as paneer or homemade cream cheese, allows for precise control over the draining process and final whey content.

Understanding the Milk-to-Dairy Transformation

To identify dairy products that are low in whey, it is essential to understand the basic process of turning milk into various dairy items. Milk is made up of two primary proteins: casein, which forms solid curds when coagulated, and whey, the watery liquid left behind after the curds are removed. The concentration of whey in a dairy product is primarily determined by how much of this liquid is drained away during processing. As a general rule, the more extensively a product is processed to separate solids from liquid, the lower its final whey content will be.

Hard Cheeses: The Ultimate Low-Whey Choice

Hard cheeses represent some of the most effective examples of low-whey dairy products. Their creation involves deliberately separating the casein curds from the liquid whey and then pressing the curds to remove as much moisture as possible. The aging process further reduces residual whey and lactose, making them ideal for those with sensitivities. Parmesan, cheddar, Swiss, and Gouda are all excellent options in this category.

Butter and Ghee: Minimizing Protein, Maximizing Fat

Butter is a prime example of a dairy product that is naturally low in whey protein. It is made by churning cream until the butterfat separates from the liquid buttermilk. The final product is overwhelmingly composed of fat, with only trace amounts of residual whey and casein proteins. For an even purer, almost protein-free option, ghee is the top choice. Clarified butter, or ghee, is made by simmering butter to evaporate all water and separate the milk solids, which include all proteins and lactose. These solids are then skimmed or strained away, leaving only the pure butterfat.

Cultured and Fermented Products

While yogurt and kefir are often touted for their health benefits, their whey content varies. Traditional yogurts contain most of the original milk's whey protein, but straining can reduce this significantly. Greek yogurt, for instance, is strained to remove excess whey, resulting in a thicker consistency and higher casein-to-whey ratio. Kefir, while fermented, retains a moderate amount of whey, though the fermentation process can make it easier to digest for some individuals.

Comparison of Dairy Product Whey Content


Dairy Product	Processing Method	Typical Whey Content	Suitable for Low-Whey Diets?
Hard Cheeses	Rennet coagulates milk; curds are pressed and aged, removing whey.	Trace amounts.	Yes
Ghee (Clarified Butter)	Butter is simmered; milk solids (including whey) are removed.	Negligible to none.	Yes
Butter	Cream is churned to separate butterfat from liquid buttermilk.	Very low, trace amounts.	Yes, in moderation
Greek Yogurt	Strained to remove liquid whey after fermentation.	Low to moderate.	Yes
Cottage Cheese	Curds are formed but not significantly pressed or aged.	Moderate to high.	No, not ideal
Ricotta	Often made from leftover whey, so inherently high in whey protein.	High.	No, avoid
Milk	Unprocessed fluid containing both whey and casein.	Approximately 20% of protein.	No, avoid

Making Your Own Low-Whey Dairy

For those who prefer a hands-on approach, homemade methods offer a high degree of control over the final whey content. Making your own paneer or cream cheese involves coagulating milk with acid (like vinegar or lemon juice) and then draining the curds in cheesecloth. The key is to drain the curds for an extended period, which effectively removes the watery, whey-rich liquid. The longer you drain, the firmer the cheese and the lower the whey content. The drained whey can be reserved for other uses, as it is a nutrient-rich byproduct.

For a truly whey-free butterfat product, preparing ghee at home is straightforward. By slowly simmering butter, you can observe the milk solids separating and settling. Once the bubbling subsides and the solids turn a golden brown, the clarified butter is strained, leaving a pure, delicious, and protein-free fat. This can be stored for extended periods without refrigeration.

Conclusion

Navigating dairy products for low-whey options requires understanding the fundamental processes of dairy production. Products like aged, hard cheeses and clarified butter (ghee) are excellent choices due to their extensive processing, which intentionally removes the liquid whey. Strained yogurts, like Greek yogurt, offer a good balance for those who can tolerate slightly more whey. By focusing on products where the whey has been physically separated and drained, individuals with specific sensitivities can continue to enjoy the flavor and nutritional benefits of dairy without the discomfort caused by higher whey content. Always read labels to be certain, and consider making your own dairy products at home to have complete control over the ingredients. For a more detailed guide on various dairy alternatives, consider consulting resources like the Monash Children's Hospital's Cow's Milk Protein Allergy guide, which discusses dairy protein avoidance in detail.

Frequently Asked Questions

Whey protein is a fast-digesting protein found in the watery part of milk, while casein is a slow-digesting protein found in the solid curds. Cow's milk contains approximately 20% whey and 80% casein.

People may need to avoid whey due to a specific allergy or sensitivity to the protein, which can cause digestive issues, skin rashes, or other allergic reactions. Unlike lactose intolerance, which is an issue with milk sugar, a whey sensitivity involves the protein itself.

Yes, butter is very low in whey. The churning process separates the butterfat from the whey-rich buttermilk, leaving only trace amounts of protein in the final product.

Yes, Greek yogurt is strained to remove much of the liquid whey, resulting in a thicker consistency and significantly lower whey content compared to regular yogurt.

Ghee, or clarified butter, is considered the lowest-whey dairy product. It is pure butterfat with all milk solids, including whey protein, removed.

Yes, you can make low-whey cheese like paneer or fresh cream cheese at home by coagulating milk and then draining the curds through cheesecloth to separate the whey. Adjusting the draining time controls the final whey content.

You should generally avoid ricotta cheese (made from whey), most fluid milk, and fresh, non-strained yogurts, as these products have higher whey content.