12 Dairy Foods With More Protein Than a Glass of Milk

Twelve dairy foods contain more protein per 100 grams than a glass of milk, which has 3.1 grams of protein per 100 grams. The highest protein content is found in Parmesan at 38.5 grams, followed by Swiss Cheese at 26.9 grams, and Cheddar Cheese at 22.9 grams.

This list highlights dairy foods that surpass the protein content of a glass of milk. The rankings are based on the amount of protein per 100 grams.

Dairy Foods With More Protein Than a Glass of Milk

Below is a ranked table of dairy foods with their protein content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Protein (per 100 g)	% Daily Value	% More Than a glass of milk
1	Parmesan	38.5 g	77%	1122%
2	Swiss Cheese	26.9 g	54%	754%
3	Cheddar Cheese	22.9 g	46%	627%
4	Mozzarella	22.2 g	44%	605%
5	Feta Cheese	14.2 g	28%	351%
6	Ricotta	11.3 g	23%	259%
7	Cottage Cheese	11.0 g	22%	249%
8	Greek Yogurt	10.3 g	21%	227%
9	Cream Cheese	6.2 g	12%	97%
10	Yogurt	3.5 g	7%	11%
11	Skim Milk	3.4 g	7%	8%
12	Kefir	3.3 g	7%	5%

For reference, a glass of milk has 3.1 g of protein per 100 g, about 6% of the Daily Value (50 g).

Track Your Protein Intake

Knowing which dairy foods are richest in protein only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your protein intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Protein values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram protein content is higher than that of a glass of milk (3.1 g), and ranked highest first. Percent Daily Value uses the US reference intake of 50 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What dairy foods have the most protein?

The dairy foods with the most protein are Parmesan, Swiss Cheese, and Cheddar Cheese. Parmesan contains 38.5 grams of protein per 100 grams, Swiss Cheese has 26.9 grams, and Cheddar Cheese offers 22.9 grams.

Does a glass of milk have a lot of protein?

A glass of milk contains 3.1 grams of protein per 100 grams, which is relatively low compared to many other dairy options. This amount represents 6% of the Daily Value based on a 50-gram protein intake.

How much protein do you need per day?

The recommended daily protein intake for an average adult is 50 grams. This value can vary based on factors such as age, sex, and level of physical activity.

Are these protein values per 100 grams or per serving?

All protein values listed are per 100 grams. This standard measurement allows for an accurate comparison among different dairy foods.

Key Takeaways

• Twelve dairy foods exceed the protein content of a glass of milk.
• A glass of milk has 3.1 grams of protein per 100 grams.
• Parmesan cheese has the highest protein content at 38.5 grams.
• Protein values are provided per 100 grams for consistency.