Protein Family
Fermented and fresh dairy provide casein and whey — two proteins with exceptional biological value. For lacto-vegetarians they're one of the fastest routes to a high-protein meal.
Protein values are per 100g of dry, uncooked ingredient. Actual values vary by variety and brand.
The family tree
A quick map of what belongs where. Click any linked ingredient to open its full guide — nutrition, cooking, buying, and recipes.
Cottage cheese is a fresh dairy cheese with soft curds, a mild tangy flavour and a creamy texture. It is rich in complete protein and usually lower in fat than many hard cheeses, making it a practical vegetarian protein booster for breakfasts, toast, bowls, dips, sauces and savoury snacks.
Greek yoghurt is a thick strained yoghurt with a creamy texture and a tangy flavour. It is higher in protein than regular yoghurt because some of the liquid whey is removed during straining. As a complete dairy protein, it is a practical vegetarian protein booster for breakfasts, dips, sauces, marinades, bowls and desserts.
Halloumi is a firm, brined cheese from Cyprus with a salty flavour and a high melting point, which means it can be grilled, pan-fried or baked without falling apart. It is rich in complete dairy protein and works well as a vegetarian protein booster in salads, wraps, bowls, skewers and mezze-style meals. Because it is usually high in salt and saturated fat, it is best used as a flavourful protein element rather than the whole base of a meal.
Kefir is a fermented milk drink with a tangy flavour, light fizz and pourable texture. It is lower in protein than skyr or cottage cheese, but it still provides complete dairy protein, calcium and live cultures. It works well in smoothies, overnight oats, dressings, marinades and breakfast bowls when you want a lighter fermented dairy option.
Paneer is a fresh Indian cheese made by curdling milk with lemon juice, vinegar or another acid. It has a mild, milky flavour and a firm but soft texture that holds its shape when cooked. Because it is rich in complete dairy protein, paneer is one of the most useful vegetarian protein boosters for curries, wraps, salads, bowls and savoury breakfasts.
Skyr is a thick Icelandic cultured dairy product with a mild, slightly tangy flavour and a creamy texture. It is similar to strained yoghurt, but usually higher in protein and lower in fat when made from skimmed milk. Because it is rich in complete dairy protein, skyr is a useful vegetarian protein booster for breakfasts, snacks, sauces, dips and desserts.