Protein in Dairy: How Much Is in Milk, Yogurt and Cheese
Dairy products range widely in protein content. A glass of milk and a serving of Greek yogurt can contain the same amount of protein, but a serving of hard cheese packs considerably more per gram. Knowing the differences makes it easier to hit daily protein targets.
Milk
A 250 ml glass of cow's milk contains approximately 8 grams of protein, consistent across full-fat, semi-skimmed and skimmed. The fat content changes, but the protein content stays roughly the same. Oat milk and almond milk contain significantly less protein (1 to 4 grams) unless fortified.
Greek yogurt
Greek yogurt is strained to remove liquid whey, which concentrates the protein. A 170 gram serving (about 3/4 cup) provides 15 to 20 grams of protein depending on the brand and fat content. Plain Greek yogurt with no added sugar is the most protein-dense version.
Cottage cheese
- 100 grams of cottage cheese: approximately 11 to 12 grams of protein.
- 200 gram serving: 22 to 24 grams.
- Low-fat cottage cheese tends to have a slightly higher protein-to-calorie ratio than full-fat.
Hard cheese
Hard cheeses (parmesan, cheddar, edam, gouda) concentrate protein because of their low water content. A 30 gram slice (one small square) contains approximately 7 to 8 grams of protein. Parmesan is one of the highest, with around 10 grams per 30 grams.
Soft and fresh cheeses
- Mozzarella (fresh): about 6 to 7 grams per 30 gram serving.
- Ricotta: about 3 to 4 grams per 50 grams.
- Cream cheese: very low in protein (about 1 to 2 grams per 30 grams), mostly fat.
- Feta: about 4 grams per 30 grams.
Practical tip
Greek yogurt and cottage cheese are the most efficient dairy protein sources in terms of protein per calorie. Hard cheese is very protein-dense per gram but also high in calories, so the serving size matters when tracking totals.
Protein Tracker lets you log dairy foods quickly and see how they contribute to your daily total. For a broader reference of protein across common food groups, see the guide to protein in common foods.
Common questions
- How much protein is in Greek yogurt?
- A 170 gram serving of plain Greek yogurt contains approximately 15 to 20 grams of protein, depending on the brand and fat content. It is one of the most protein-dense dairy options available.
- Is cottage cheese high in protein?
- Yes. 100 grams of cottage cheese contains around 11 to 12 grams of protein, making it comparable to chicken or fish per calorie. A 200 gram serving provides roughly 22 to 24 grams.
- Which dairy food has the most protein per serving?
- Greek yogurt and cottage cheese provide the most protein in a typical serving (150 to 200 grams). Hard cheeses like parmesan are the most protein-dense per gram, but servings are smaller, so total protein per meal is usually lower.