Dairy Protein 101

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Protein is having a moment because it works

At every stage of life, protein plays a key role for energy, strength, healthy aging, and overall wellness. Here's the key: not all protein is created equal. Protein "quality" is about how well your body can use what you eat – especially the 9 essential amino acids your body can't make on its own. That's why dairy protein (from real milk) stands out: it's complete, highly digestible, and efficient for your body to use. And yes, protein can support fullness. Dairy's high-quality protein helps increase satiety (feeling fuller, longer), which can be helpful for weight-management goals, including those taking GLP-1 medications.

Why Dairy Protein Matters

Dairy is a protein powerhouse that fits real life. It’s high-quality, widely available and affordable, making it a smart, budget-friendly choice for individuals and families.

What makes dairy protein different?

Complete protein: contains all 9 essential amino acids your body needs
Easy to use: highly digestible, so your body can absorb and use it efficiently
Leucine-rich: a key amino acid linked with muscle-building and healthy aging support
Nutrient dense and satisfying: helps you feel fuller longer
Affordable: dairy foods offer many options with 10g of protein or more for under $1

Shopping tip

On the Nutrition Facts label, look for “good source” (5g+ protein per serving) or “excellent source” (10g+ per serving)

Whey & Casein: The Two Dairy Proteins

Milk naturally contains two proteins that work as a “now + later” team:

Whey (about 20%) digests faster – popular for post-workout recovery and muscle support
Casein (about 80%) digests slower – helping support satiety and overnight muscle repair

High‑quality protein explained

Protein works best when your body gets the full set of 9 essential amino acids – plus good digestibility, because it’s not just what’s in the protein, it’s what your body can use. Want the most from your protein? Choose complete, highly digestible proteins.

Complete vs. Incomplete Proteins

A complete (high-quality) protein has all nine.
An incomplete protein is missing one or more—so your body may need you to “mix and match” foods to fill the gaps.

Real dairy food and beverages like milk, yogurt, and cheese are complete proteins and considered some of the highest-quality protein sources because they’re easy to digest and efficiently used by the body. Plant proteins can be part of a healthy diet, just know some are less digestible or lower in certain essential amino acids.

How Much Protein Do You Need?

There isn’t one number – your needs depend on your body size, activity level, age, and goals. A simple way to estimate (based on International Protein Board guidance):

Healthy living: ~0.64g per pound of body weight/day
Weight management: ~0.73g per pound/day
Active lifestyle (moderate activity): ~0.82g per pound/day
High intensity sports/performance: ~1.0g per pound/day

Try the “3x30” idea

Aim for roughly 30g protein at breakfast, lunch, and dinner (especially helpful if strength and muscle are goals).

Protein

at a glance

Kefir

10g per 8 ounces

Protein Powder

25g per one scoop

Cheddar Cheese

7g per slice

Cottage Cheese

14g per 1/2 cup

Fluid Milk (2%)

8g per glass

Greek Yogurt

25g per cup

Protein amounts are approximate. Check the Nutrition Facts label for exact values.

Protein

for every lifestyle

Typical daily needs:

1–3 yrs: 13g
4–8 yrs: 19g
9–13 yrs: 34g
14–18 yrs: 46g (girls) / 52g (boys)

Healthy living: ~0.64g per pound of body weight/day
Weight management: ~0.73g per pound/day

(Especially with resistance training)<br />1.2–2.0 g/kg/day range

~71g/day, but may vary (check with your healthcare team)

25-30g protein per meal

High-Protein Meals & Snacks

Avocado Caprese with Creamy Balsamic Dressing

BLT Salad w/Creamy Cottage Blue Dressing

BLT Turkey Lettuce Wrap

Buffalo Cottage Cheese Salad Cups

Buffalo-Style Cauliflower and Blue Cheese Salad

California Caprese Salad

California Fish and Queso Fresco Tacos

California Kebabs with Yogurt Dipping Sauce

California Protein Dip and Veggie Skewers

California Skinny Sweet Pea Soup

California-Style Chef's Salad

Cheddar Sour Cream and Onion Protein Muffins

Cheeseburger Salad with Chipotle Crema Dressing

Cheesy Mexican Hummus Roll Ups

Cheesy Stuffed Peppers

Chocolate Almond California Chia Pudding

Citrus and Cottage Cheese Salad

Cottage Cheese Crust Breakfast Wrap

Creamy Cabbage Slaw with Buttermilk Dressing

Dill & Onion Yogurt-Brined Chicken Thighs

Double Tomato and Cottage Cheese Salad

Enchilado Stuffed Mushrooms

Ginger and Curry Chicken Soup

Kale, Mushroom and Blue Cheese Quiche

Lean Curry Chicken

Lemongrass and Ginger Butter Poached Shrimp

Lettuce Cup "Tacos" with Chicken and Crema

Love and Broccoli & Cauliflower Breakfast Skillet

Mexican Squash with Corn and Panela

Roasted Red Pepper Soup with Mascarpone and Dry Jack

Savory Cottage Cheese Parfait

Sour Cream Butter Lettuce Wraps

Spirella, Mushroom and Asparagus Omelet

Tzatziki Chicken Salad

Vegetarian Chili with Panela

See more recipes

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Look in the dairy section of your local grocery store.

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Find the Real California Milk Seal on all your favorite dairy brands.

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Buy products with the seal and rest easy knowing you are eating dairy made with Real California milk.

Find & Buy

“Prioritize protein as a simple yet impactful habit that can help bring lifelong health. High-quality protein, such as real dairy, is key.”

Jordan Mazur, MS, RD, California-based sports dietitian

“Dairy can be part of a weight-management plan, offering essential nutrients and high-quality protein to maintain muscle mass and support metabolism without excessive calories.”

Jessica Isaacs, RD, CSSD, California-based sports dietitian

Dairy Protein

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