Milk and milk products like cheese and yogurt are high in protein content. The milk contains two high quality proteins, about 20 percent casein, and 80 percent whey. Whey is quickly broken down into amino acids and absorbed into the bloodstream. Casein is digested more slowly and provides the body with a steady supply of protein for a longer period of time. The protein in dairy products is good if you want to gain weight.
| Description | Weight (g) | Measure | Content per Measure (g) |
| Butter, with salt | 14.2 | 1 tbsp | 0.12 |
| Butter, without salt | 14.2 | 1 tbsp | 0.12 |
| Cheese, cheddar | 28.35 | 1 oz | 7.06 |
| Cheese, cottage, creamed, large or small curd | 210 | 1 cup | 26.23 |
| Cheese, cottage, creamed, with fruit | 226 | 1 cup | 22.37 |
| Cheese, cottage, low fat, 1% milkfat | 226 | 1 cup | 28.00 |
| Cheese, cottage, low fat, 2% milkfat | 226 | 1 cup | 31.05 |
| Cheese, cream | 14.5 | 1 tbsp | 1.09 |
| Cheese, cream, fat free | 15.6 | 1 tbsp | 2.25 |
| Cheese, feta | 28.35 | 1 oz | 4.03 |
| Cheese, low fat, cheddar or Colby | 28.35 | 1 oz | 6.90 |
| Cheese, mozzarella, part skim milk, low moisture | 28.35 | 1 oz | 7.79 |
| Cheese, mozzarella, whole milk | 28.35 | 1 oz | 5.51 |
| Cheese, parmesan, grated | 5 | 1 tbsp | 2.08 |
| Cheese, ricotta, part skim milk | 246 | 1 cup | 28.02 |
| Cheese, ricotta, whole milk | 246 | 1 cup | 27.70 |
| Milk shakes, thick chocolate | 300 | 10.6 fl oz | 9.15 |
| Milk shakes, thick vanilla | 313 | 11 fl oz | 12.08 |
| Milk, buttermilk, dried | 6.5 | 1 tbsp | 2.23 |
| Milk, buttermilk, fluid, cultured, low fat | 245 | 1 cup | 8.11 |
| Milk, canned, condensed, sweetened | 306 | 1 cup | 24.20 |
| Milk, canned, evaporated, non fat | 256 | 1 cup | 19.33 |
| Milk, canned, evaporated, without added vitamin A | 252 | 1 cup | 17.16 |
| Milk, dry, non fat, instant, with added vitamin A | 23 | 1/3 cup | 8.07 |
| Milk, fluid, 3.25% milk fat | 244 | 1 cup | 8.03 |
| Milk, low fat, fluid, 1% milk fat, with added vitamin A | 244 | 1 cup | 8.03 |
| Soy milk, fluid | 245 | 1 cup | 6.74 |
| Soy yogurt, plain | 180 | 1 cup | 6.00 |
| Yogurt, fruit, low fat, 10 grams protein per 8 ounce | 227 | 8-oz container | 9.92 |
| Yogurt, plain, low fat, 12 grams protein per 8 ounce | 227 | 8-oz container | 11.92 |
| Yogurt, plain, skim milk, 13 grams protein per 8 ounce | 227 | 8-oz container | 13.01 |
| Yogurt, plain, whole milk, 8 grams protein per 8 ounce | 227 | 8-oz container | 7.88 |