Which Dairy Products Contain Whey Protein?

November 28, 2025 •

3 min read

Did you know that milk is composed of roughly 20% whey and 80% casein protein? This fundamental composition means that many dairy products contain whey protein, offering a natural way to increase your dietary protein intake and support muscle health.

Quick Summary

Several popular dairy foods serve as excellent sources of whey protein, including milk, Greek yogurt, cottage cheese, and ricotta cheese. These products are processed differently, resulting in varying concentrations of both whey and casein.

Key Points

Milk is the fundamental source: All cow's milk contains a natural balance of whey and casein proteins.
Cottage cheese is a rich source: This soft cheese retains significant whey protein due to its minimal draining process.
Greek yogurt concentrates whey: Straining milk to create Greek yogurt increases its overall protein density, including a portion of whey.
Ricotta is made from whey: Ricotta cheese is uniquely produced from the leftover whey of other cheese production, making it a direct and concentrated source.
Processed foods often add whey: Many protein powders, bars, and fortified drinks utilize concentrated whey protein ingredients.

The Basics of Whey Protein in Dairy

Whey is one of two major protein types found in milk, the other being casein. During the cheesemaking process, milk is curdled, and the solid curds are separated from the liquid whey. For most cheeses, the casein ends up in the curds, while the whey proteins, which are soluble, remain in the liquid. This liquid is then often collected and further processed into whey protein powder or used to make other products. The final concentration of whey in a dairy product depends heavily on how it was made. Products that retain more of the milk's original liquid, or are made from the whey itself, contain the highest amounts.

Key Dairy Products Rich in Whey Protein

While all dairy products derived from milk contain some amount of whey, several stand out for their higher concentrations or easier accessibility.

Milk

As the base for all dairy, milk is the original source of whey protein. It contains a complete protein profile, meaning it includes all nine essential amino acids necessary for the body. Regular liquid milk is an easy and accessible way to get a balanced mix of both whey and casein.

Greek Yogurt

Greek yogurt is made by straining regular yogurt to remove excess liquid whey, lactose, and sugar. This process gives it a thicker texture and a higher protein concentration per serving compared to traditional yogurt. While some whey is removed, the remaining product is significantly denser in total protein, which includes a portion of whey.

Cottage Cheese

This soft, fresh cheese is produced by curdling milk and then draining most, but not all, of the whey. Unlike hard cheeses, cottage cheese retains a substantial amount of the milky liquid, making it a powerful source of both slow-digesting casein and fast-absorbing whey protein.

Ricotta Cheese

Interestingly, ricotta cheese is named from the Latin for 'recooked.' It is made by reheating the liquid whey that remains after producing other cheeses, which causes the residual proteins to coagulate. This unique process makes ricotta one of the most direct and concentrated food sources of natural whey protein.

Kefir

This fermented milk drink is another source of both whey and casein protein, along with beneficial probiotics. The fermentation process breaks down some of the lactose, which can be helpful for those with minor lactose sensitivities, while still providing a protein-rich beverage.

Comparison of Whey Protein Content in Dairy


Dairy Product	Approximate Total Protein (per 1 cup)	Estimated Whey Contribution	Notes
Milk (whole)	8 grams	Approx. 1.6 grams (20%)	Provides a natural, balanced ratio of whey to casein.
Greek Yogurt (plain)	20-25 grams	Varies, but contributes to total	Concentrated protein due to straining; contains less lactose.
Cottage Cheese (low-fat)	24-28 grams	Higher than most cheeses	Excellent source of both whey and casein protein.
Ricotta Cheese (whole milk)	14-21 grams	High concentration	Made directly from leftover whey during cheese production.

Understanding Whey Protein Fortified Products

In addition to whole dairy foods, many modern products are fortified with whey protein concentrates or isolates. These include:

Protein Powders: Highly purified and concentrated whey protein, ideal for shakes and supplementation.
Protein Bars: Many snack bars use whey as a primary protein source.
Fortified Cereals & Baked Goods: Some manufacturers add whey protein to boost the nutritional value of their products.
Enhanced Beverages: Ready-to-drink shakes and some bottled smoothies contain added whey protein.

Incorporating Whey-Rich Dairy into Your Diet

Integrating these dairy products is simple and delicious. Here are a few ideas:

Smoothies: Blend Greek yogurt or a scoop of whey protein powder with your favorite fruits and milk for a protein-packed drink.
High-Protein Snacks: Top cottage cheese with fruit or nuts, or simply enjoy a small bowl of ricotta for a satiating snack.
Balanced Breakfasts: Add Greek yogurt to a bowl of oats or use it as a base for parfaits.
Savory Dishes: Use ricotta in lasagna or spread it on toast with herbs. Kefir can be used in marinades or dressings.

Conclusion

From the foundational milk to the specialized production of ricotta, numerous dairy products contain whey protein, making them valuable components of a balanced diet. By understanding which products are rich in this high-quality protein, you can make informed choices to support your fitness and nutritional goals. Incorporating items like cottage cheese, Greek yogurt, and kefir is an easy and delicious way to increase your whey intake naturally, complementing your regular diet.

For further reading on the health benefits of milk proteins, see this authoritative review from the National Institutes of Health.

Frequently Asked Questions

The primary source of whey protein is milk, which naturally contains approximately 20% whey protein and 80% casein protein.

Ricotta cheese typically has the highest concentration of whey protein because it is made by reheating and coagulating the liquid whey leftover from other cheese production.

Yes, Greek yogurt is a good source of whey protein. The straining process concentrates the total protein content, making it richer in protein than regular yogurt, which includes a significant portion of whey.

Yes, regular liquid milk contains both whey and casein proteins. As the raw material for all dairy, it is a complete protein source containing all essential amino acids.

Milk protein concentrate contains both whey and casein proteins in the same ratio as milk. Whey protein concentrate is a refined product that isolates only the whey protein components.

During cheese production, the milk is curdled, and the solid curds (mostly casein) are separated from the liquid whey. The whey is often used to create other products, or, in the case of some cheeses like cottage cheese, is partially retained.

While all yogurt starts with milk and contains some whey, Greek yogurt is the best source because the straining process removes most of the liquid, concentrating the protein and leaving a higher-protein, thicker final product.

Yes, whey protein is known for its rapid absorption rate, which is one reason it is popular for post-workout recovery. In contrast, casein protein is digested more slowly.