Highest-Protein Dairy, Ranked Per Serving (2026)

The top high-protein dairy options include Queso Asadero Cheese with 29.8 g of protein per serving and Queso Chihuahua Cheese with 28.5 g.

This post ranks dairy products based on their protein content per typical serving, using USDA FoodData Central data. The focus is on whole foods that contribute to dietary patterns emphasizing protein intake.

Why Protein Matters for Muscle, Satiety, and Weight Management

Protein is essential for muscle growth and repair, making it a key nutrient for those engaged in physical activity. It also promotes satiety, which can aid in weight management by reducing overall calorie intake. Including high-protein foods in the diet is associated with better weight control and muscle preservation. This is educational information, not medical advice.

Highest-Protein Dairy, Ranked Per Serving

Below is a ranked list of the highest-protein dairy options based on typical serving sizes.

#	Food	Typical serving	Protein/serving (g)	Protein/100 g (g)	Calories (kcal)	Fat (g)	Carbs (g)	Fiber (g)
1	Queso Asadero Cheese	1 piece (132 g)	29.8	22.6	470	33.0	5.5	0.0
2	Queso Chihuahua Cheese	1 serving (132 g)	28.5	21.6	494	39.2	7.3	0.0
3	Mexican Queso Anejo Cheese	1 serving (132 g)	28.3	21.4	492	39.6	6.1	0.0
4	Low Fat Muenster Cheese	1 serving (113 g)	27.9	24.7	306	19.9	4.0	0.0
5	Limburger Cheese	1 serving (134 g)	26.9	20.1	438	36.5	0.7	0.0
6	Whole Milk Mozzarella Cheese	1 serving (112 g)	24.8	22.2	335	24.8	2.7	0.0
7	Lowfat Cottage Cheese (2% Milkfat)	1 cup (220 g)	24.2	11.0	185	5.1	9.5	0.0
8	Queso Blanco Cheese	1 serving (118 g)	24.0	20.4	366	28.7	3.0	0.0
9	American Processed Cheese Spread	1 serving (140 g)	23.0	16.4	406	29.7	12.2	0.0
10	Queso Fresco Cheese	1 serving (122 g)	22.1	18.1	365	29.1	3.6	0.0
11	Feta Cheese	1 serving (150 g)	21.3	14.2	398	32.2	5.8	0.0
12	Part-Skim Mozzarella Cheese	1 cup (86 g)	20.4	23.7	257	17.6	3.8	0.0
13	Low Moisture Part-Skim Mozzarella Cheese (shredded)	1 serving (86 g)	20.3	23.6	261	17.0	6.9	0.0
14	Reduced Fat Grated Parmesan Cheese	1 serving (100 g)	20.0	20.0	265	20.0	1.4	0.0
15	Lowfat Plain Greek Yogurt	1 serving (200 g)	19.9	9.9	146	3.8	7.9	0.0

How Nutrola Tracks Protein for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including protein, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-protein foods, highest-protein poultry.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. The rankings are based on protein content per serving, using USDA household weights for typical servings. Each entry reflects one food item and is intended for educational purposes, not medical advice.

Frequently Asked Questions (FAQ)

What is the protein content of Queso Asadero Cheese?

Queso Asadero Cheese contains 29.8 g of protein per serving, which is 132 g.

Which dairy has the second highest protein?

Queso Chihuahua Cheese has 28.5 g of protein per serving, also based on a 132 g serving size.

How much protein does Low Fat Muenster Cheese provide?

Low Fat Muenster Cheese provides 27.9 g of protein per serving, which is 113 g.

What is the protein content of Whole Milk Mozzarella Cheese?

Whole Milk Mozzarella Cheese contains 24.8 g of protein per serving, based on a 112 g serving.

How much protein is in Lowfat Cottage Cheese?

Lowfat Cottage Cheese (2% Milkfat) provides 24.2 g of protein per serving, which is 220 g.

What is the protein content of Queso Fresco Cheese?

Queso Fresco Cheese contains 22.1 g of protein per serving, based on a 122 g serving.

Key Takeaways

• Queso Asadero Cheese: 29.8 g of protein per serving.
• Queso Chihuahua Cheese: 28.5 g of protein per serving.
• Mexican Queso Anejo Cheese: 28.3 g of protein per serving.
• Low Fat Muenster Cheese: 27.9 g of protein per serving.
• Whole Milk Mozzarella Cheese: 24.8 g of protein per serving.
• Lowfat Cottage Cheese (2% Milkfat): 24.2 g of protein per serving.