High-Protein Dairy: Which Has the Most Protein?

Published 17 September 2026

If you have walked down a supermarket dairy aisle lately, you will have noticed it: everything now shouts about protein. Cottage cheese, skyr, quark, Greek yogurt and kefir are all riding the same wave, and it can be hard to tell which one actually delivers the most. This guide settles it with numbers, then helps you choose the right one for your goal.

The high-protein dairy ranking, per 100 g

Here is how the popular options compare on the two numbers that matter most, protein and calories, for the plain, low-fat versions:

  • Cottage cheese (low-fat): around 12 g protein, 72 kcal, 83 mg calcium
  • Quark (low-fat): around 12 g protein, 72 kcal, 90 mg calcium
  • Skyr: around 11 g protein, 63 kcal, 150 mg calcium
  • Greek yogurt (0% fat): around 10 g protein, 59 kcal, 110 mg calcium
  • Kefir: around 3 to 4 g protein, 40 kcal, 120 mg calcium

The headline: cottage cheese and quark are the protein leaders, skyr is barely behind and wins on calcium, and Greek yogurt is close on everything. Kefir sits in a different category, lower in protein but valued for its gut-friendly cultures. For pure protein density, the top four are so close that taste and texture should decide.

How to choose the right one for your goal

Because the protein numbers are so similar, the smarter question is what each one does best.

For the most protein per calorie, reach for cottage cheese or quark. Both give you around 12 g of protein per 100 g for very few calories, and both are rich in casein, the slow-digesting protein that makes them a great pre-sleep snack for overnight muscle recovery.

For calcium alongside protein, skyr is the standout. At around 150 mg per 100 g it comfortably beats the others, so it is the densest single choice if you want to support bones and muscle at once. See how it stacks up directly in skyr vs Greek yogurt and cottage cheese vs skyr.

For a smooth, creamy texture, quark and Greek yogurt win. Quark is the European favourite that sits between yogurt and cottage cheese, ideal for spreads, dips and baking. If you find cottage cheese curds off-putting, quark gives you almost identical protein with a smoother finish.

For versatility, cottage cheese is unbeaten right now. It blends smooth for sauces, bakes into flatbreads, and works in both sweet and savoury dishes, which is behind its viral popularity. Compare it head to head in cottage cheese vs Greek yogurt.

For gut health over protein, kefir is the pick. It is lower in protein but delivers a wider range of live cultures than yogurt or skyr, so it is the one to choose when digestion, not protein density, is your priority.

Which is easiest to digest?

If dairy sometimes leaves you bloated, the type matters. Straining and fermentation both lower lactose, so the strained, cultured options are often gentler than milk. Skyr, quark and Greek yogurt are strained, which drains off much of the lactose, and their live cultures help break down what remains, so many people who are mildly lactose-sensitive tolerate them well in normal portions. Cottage cheese is lower in lactose than milk too, though it is not strained as heavily. None of these are lactose-free, so anyone with a true dairy allergy should avoid them, and those with lactose intolerance are best starting with a small portion to test their own tolerance. If gut comfort is your main goal, plain versions with live cultures are the ones to reach for.

Protein content is only half the story

Chasing the single highest-protein tub misses the point. All four of the top options, cottage cheese, quark, skyr and Greek yogurt, clear the bar for a genuinely high-protein food, so the real decision comes down to calcium, texture, sodium and how you like to eat. Cottage cheese can be higher in sodium, skyr and quark are lower in calories, and Greek yogurt is the most widely available.

The best high-protein dairy is simply the one you will eat regularly. Rotate a couple of them through your week, keep them plain to avoid added sugar, and pair them with fruit, oats or vegetables for a balanced, filling meal.

To see how much protein you personally need each day, try the protein calculator, and use the macros calculator to fit these foods into your overall targets. For more high-protein choices beyond dairy, browse the high-protein foods list.

Frequently asked questions

Which dairy has the most protein per 100g?

Among the popular high-protein options, cottage cheese and quark lead at around 12 g of protein per 100 g, with skyr close behind at about 11 g and fat-free Greek yogurt around 10 g. The differences are small, so all four are excellent choices; kefir and milk are lower, at roughly 3 to 4 g per 100 g.

Is cottage cheese or Greek yogurt higher in protein?

Cottage cheese is slightly higher, at around 12 g of protein per 100 g versus about 10 g for fat-free Greek yogurt. Both are among the best high-protein dairy foods, so taste, calcium and how you use them often matter more than the small protein gap.

What is quark and how much protein does it have?

Quark is a fresh, spoonable soft cheese popular across Europe, similar to a cross between Greek yogurt and cottage cheese but smoother. Low-fat quark has around 12 g of protein per 100 g and only about 72 calories, making it one of the most protein-dense dairy foods, much like skyr.

Which high-protein dairy is best for weight loss?

Skyr, quark, cottage cheese and fat-free Greek yogurt are all excellent for weight loss because they pack high protein into few calories, which controls appetite. Skyr and quark are marginally lowest in calories, cottage cheese highest in protein; any of them works well. Choose plain versions to avoid added sugar.

Which dairy is highest in calcium?

Skyr leads the high-protein options at around 150 mg of calcium per 100 g, ahead of Greek yogurt (about 110 mg), quark (about 90 mg) and cottage cheese (about 83 mg). If you want protein and calcium together, skyr is the densest single choice.

Is casein in dairy good before bed?

Yes. Cottage cheese, quark and skyr are rich in casein, a slow-digesting protein that releases amino acids gradually over several hours. That makes them popular as a pre-sleep snack to support overnight muscle recovery, which is one reason cottage cheese has become a fitness favourite.

Which high-protein dairy is easiest to digest if I am lactose-sensitive?

The strained, cultured options are usually gentlest: skyr, quark and Greek yogurt are strained to remove much of the lactose, and their live cultures help digest what remains. Cottage cheese is also lower in lactose than milk. None are lactose-free, so those with a dairy allergy should avoid them, and anyone with lactose intolerance should start with a small portion to test tolerance.

welanutria provides general information and estimates only, and is not medical or dietary advice. Speak with a qualified professional before making significant changes to your diet, exercise or health routine.

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