10 Dairy Buys with the Best Price per Protein Gram

When it comes to getting the most protein for your money, dairy products often pack a powerful punch. From creamy cheeses to versatile yogurts, these protein-rich staples can fit seamlessly into any diet. Here are 10 dairy products that offer the best value in terms of protein content.

Greek Yogurt

Greek yogurt is a protein powerhouse, offering around 10 grams of protein per 100 grams. Brands like Fage and Chobani offer a variety of flavors and fat content levels, making it easy to incorporate into meals or snacks. Its thick texture and tangy taste are perfect for smoothies or as a topping.

Beyond its protein content, Greek yogurt is rich in probiotics, which are beneficial for gut health. Whether you prefer plain or flavored, Greek yogurt is a versatile and nutritious option for increasing your protein intake without breaking the bank.

Cottage Cheese

Cottage cheese is another affordable source of protein, with about 11 grams per 100 grams. It’s a versatile ingredient that can be eaten on its own or added to salads, bowls, or even pancakes. Brands like Daisy and Breakstone’s offer both small curd and large curd varieties.

Besides its high protein content, cottage cheese is low in fat when chosen in its low-fat or non-fat forms. It’s a great option for those looking to maintain or lose weight while still getting enough protein in their diet.

Cheddar Cheese

Cheddar cheese, a staple in many households, contains around 25 grams of protein per 100 grams. Available in a range of sharpness levels, from mild to extra sharp, cheddar can be used in everything from sandwiches to casseroles. Popular brands include Kraft and Cabot.

In addition to protein, cheddar is rich in calcium, making it beneficial for bone health. However, due to its higher fat content, it’s best enjoyed in moderation.

Mozzarella Cheese

Mozzarella cheese offers approximately 22 grams of protein per 100 grams. Its mild flavor and soft texture make it a favorite for pizzas and salads. Traditional mozzarella is made from buffalo milk, but cow’s milk versions are more common and affordable.

Brands like Galbani and BelGioioso provide a range of mozzarella options, from fresh to shredded. This cheese is also lower in fat compared to many other cheeses, making it a healthier choice for cheese lovers.

Swiss Cheese

Swiss cheese, known for its distinctive holes, provides about 27 grams of protein per 100 grams. Its nutty and slightly sweet flavor makes it a delightful addition to sandwiches and burgers. Emmental and Jarlsberg are well-known varieties of Swiss cheese.

Rich in vitamin B12 and calcium, Swiss cheese supports nerve function and bone health. Its lower sodium content compared to other cheeses makes it a heart-friendly option.

Skim Milk

Skim milk is an excellent source of protein with approximately 3.4 grams per 100 milliliters. It provides all the nutritional benefits of milk without the fat content, making it ideal for calorie-conscious individuals. Brands like Horizon Organic and Hood offer great-tasting options.

Besides protein, skim milk is fortified with vitamin D, essential for calcium absorption and bone health. It’s a versatile beverage that can be consumed on its own or added to cereals and smoothies.

Whole Milk

Whole milk contains about 3.3 grams of protein per 100 milliliters. Its creamy texture and rich taste make it a favorite for drinking, cooking, and baking. Popular brands include Organic Valley and Fairlife.

While higher in fat than skim milk, whole milk provides a more satiating option, which can help curb hunger between meals. It’s also a natural source of vitamins like A and D.

Kefir

Kefir, a fermented milk drink, offers around 3.3 grams of protein per 100 milliliters. It’s packed with probiotics, making it a gut-friendly choice. Brands such as Lifeway and Green Valley Creamery offer a range of flavors.

Kefir’s tangy flavor is akin to yogurt and can be consumed on its own or blended into smoothies. It’s an excellent option for those looking to enhance their digestive health while boosting protein intake.

Ricotta Cheese

Ricotta cheese provides about 11 grams of protein per 100 grams. It’s a key ingredient in Italian dishes like lasagna and cannoli. Brands like Galbani and Sorrento offer creamy, high-quality ricotta options.

While it’s higher in fat compared to cottage cheese, ricotta is rich in calcium and can be used in both sweet and savory dishes. Its creamy texture makes it a versatile addition to any meal.

Provolone Cheese

Provolone cheese offers approximately 26 grams of protein per 100 grams. It’s a semi-hard cheese with a smooth texture and a mild to sharp flavor profile. Brands like Boar’s Head and BelGioioso produce delicious provolone varieties.

Often used in sandwiches and melted over dishes, provolone is a good source of calcium and phosphorus. Its versatility makes it a popular choice for many culinary applications.

Parmesan Cheese

Parmesan cheese is a protein-rich option, boasting around 38 grams of protein per 100 grams. Known for its hard texture and rich flavor, it’s perfect for grating over pasta or salads. Authentic Parmigiano-Reggiano is a top choice for quality.

In addition to its protein content, parmesan is packed with calcium and phosphorous, which are vital for bone health. Its intense flavor means a little goes a long way, providing a cost-effective way to enhance meals.

Goat Cheese

Goat cheese contains about 21 grams of protein per 100 grams. Its tangy flavor and creamy texture make it a unique addition to salads and spreads. Brands like Montchevre and Laura Chenel offer a wide range of goat cheese products.

Besides protein, goat cheese is easier to digest than cow’s milk cheese for some people, making it a suitable alternative for those with lactose sensitivities. It’s also rich in healthy fats and essential vitamins.

Feta Cheese

Feta cheese offers approximately 14 grams of protein per 100 grams. Known for its crumbly texture and salty flavor, it’s a staple in Mediterranean dishes. Authentic Greek feta is made from sheep’s milk, though cow’s milk versions are available.

In addition to protein, feta is a good source of calcium and vitamin B12. It’s a flavorful way to add protein to salads, wraps, or omelets without adding too many calories.

Cream Cheese

Cream cheese provides around 7 grams of protein per 100 grams. Its smooth texture and mild taste make it ideal for spreads and baking. Brands like Philadelphia and Organic Valley offer various types, including whipped and flavored options.

While higher in fat, cream cheese can be enjoyed in moderation as part of a balanced diet. It pairs well with both sweet and savory dishes, adding a creamy richness that enhances flavor.

Whey Protein Powder

Whey protein powder is a concentrated protein source, offering around 80 grams of protein per 100 grams. It’s widely used by athletes and fitness enthusiasts for muscle recovery and growth. Brands like Optimum Nutrition and Dymatize provide high-quality whey protein options.

Whey protein is quickly absorbed by the body, making it an effective post-workout supplement. It’s available in various flavors and can be mixed into shakes, smoothies, or baked goods for an extra protein boost.

Casein Protein Powder

Casein protein powder offers about 80 grams of protein per 100 grams, similar to whey. However, it digests more slowly, providing a steady release of amino acids. Brands like Optimum Nutrition and MuscleTech offer popular casein protein powders.

This slow digestion rate makes casein an excellent choice for a nighttime protein source, helping to prevent muscle breakdown while sleeping. It can be mixed into shakes or used in recipes that require a thicker consistency.