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Dairy
Protein 101
Protein is an essential nutrient made up of amino acids that your body uses every day to build and repair muscle, support immune health, and keep you feeling satisfied after meals.

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
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 10 grams of protein or more for under $1
Shopping tip
Whey & Casein: The Two Dairy Proteins
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
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?*
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
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Protein
at a glance
Kefir
Kefir
10g per 8 ounces
Protein Powder
Protein Powder
25g per one scoop
Cheddar Cheese
Cheddar Cheese
7g per slice
Cottage Cheese
Cottage Cheese
14g per 1/2 cup
Milk
Fluid Milk (2%)
8g per glass
Greek Yogurt
Greek Yogurt
25g per cup

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

Protein
for every lifestyle*
Kids

Kids

Typical daily needs:

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

Adults

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

Physically Active Adults

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

Pregnant/Breastfeeding

Pregnant/Breastfeeding

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

Older Adults

Older Adults

25-30g protein per meal

dietary-pattern-recipes.headline
Ensalada caprese con aguacate y aderezo de vinagre balsámico cremoso
Ensalada de tocino, lechuga y tomate con aderezo cremoso de queso azul y cottage
Vasitos de Ensalada de Queso Cottage Buffalo
Ensalada de coliflor y queso azul estilo buffalo
Ensalada caprese de California
Tacos de pescado y queso fresco de California
Brochetas de verduras y salsa para untar proteica de California
ROLLITOS MEXICANOS DE QUESO
Pudín de chía de chocolate con almendras de California
Ensalada de cítricos con queso cottage
Wrap de Desayuno con Corteza de Requesón
Hongos rellenos enchilados
Curry de pollo magro
Amor, brócoli y coliflor en la sartén para el desayuno
Calabacitas con Elote Y Panela
Sopa de pimiento rojo asado con queso mascarpone y Dry Jack
Parfait salado de queso cottage
Ver Todas las Recetas

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“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
Resources
How to Choose the Most Beneficial Protein
How to Choose the Most Beneficial Protein
High Protein, Low Cost: Why Dairy Rules the Muscle Building Game
High Protein, Low Cost: Why Dairy Rules the Muscle Building Game
The Healthy Eating Table
The Healthy Eating Table
10 Easy Ways to Pump Up the Protein
10 Easy Ways to Pump Up the Protein
Sources and References
  • Protein Quality Guide. American Dairy Products Institute website. https://adpi.org/wp-content/uploads/2025/07/ADPI-Protein-Quality-Guide_2025.pdf. Accessed January 25, 2026.
  • How much protein do I need? American Dairy Products Institute website. https://acrobat.adobe.com/id/urn:aaid:sc:US:a79f43c8-bf01-4b42-83fb-0a02e8fe1426. Accessed January 25, 2026.
  • How much protein is right for me? International Protein Board website. https://www.internationalproteinboard.org/post/how-much-protein-is-right-for-me. Accessed January 25, 2026.
  • Adhikari S, Schop M, de Boer IJM, Huppertz T. Protein quality in perspective: A review of protein quality metrics and their applications. Nutrients. 2022;14(5):947.
  • Boye J, Wijesinha-Bettoni R, Burlingame B. Protein quality evaluation twenty years after the introduction of the protein digestibility corrected amino acid score method. Br J Nutr. 2012;108(Suppl 2):S183-S211.
  • Wolfe RR, Church DD, Ferrando AA, Moughan PJ. Consideration of the role of protein quality in determining dietary protein recommendations. Front Nutr. 2024;11:1389664.
  • van Vliet S, Burd NA, van Loon LJC. The skeletal muscle anabolic response to plant- versus animal-based protein consumption. J Nutr. 2015;145(9):1981-1991.
  • Food and Agriculture Organization of the United Nations. Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation. FAO Food and Nutrition Paper 92. Rome, Italy: Food and Agriculture Organization of the United Nations; 2013.
  • Phillips SM. Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Front Nutr. 2017;4:13.
  • Pasiakos SM, Margolis LM, Orr JS. Optimized dietary strategies to protect skeletal muscle mass during periods of unavoidable energy deficit. FASEB J. 2015;29(4):1136-42.
  • Wolfe RR, Miller SL. The recommended dietary allowance of protein: a misunderstood concept. JAMA. 2008;299(24):2891-2893.
  • Rodriguez NR, Miller SL. Effective translation of current dietary guidance: understanding and communicating the concepts of minimal and optimal levels of dietary protein. Am J Clin Nutr. 2015;101(6):1353S-1358S.
  • National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: National Academies Press; 2005. doi:10.17226/10490.
  • Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Acad Nutr Diet. 2016;116(3):501-528.
  • U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Accessed October 13, 2020. Available at: https://fdc.nal.usda.gov/index.html
  • Drewnowski A. Perspective: Milk and dairy provide affordable high-quality protein and merit inclusion in the protein foods group. Curr Dev Nutr. 2025;9:104539.
  • Cifelli CJ, Auestad N, Fulgoni VL III. Replacing the nutrients in dairy foods with non-dairy foods will increase cost, energy intake and require large amounts of food: National Health and Nutrition Examination Survey 2011-2014. Public Health Nutr. 2020;25(2):332-343.
  • Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503.
  • How much protein does my child need? CHOC website. https://health.choc.org/how-much-protein-does-my-child-need/. Published July 1, 2021. Accessed January 25, 2026.
  • Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59.
  • *Source: International Protein Board. Protein estimates based on 100-pound individual. These numbers are intake goals often used in research and clinical practice, not one-size-fits-all requirements. Your needs depend on body size, age, activity level, and goals. The adult RDA for protein is 0.36 grams per pound of body weight per day (a minimum to meet basic needs for most people), while higher intakes are commonly recommended for preserving or building lean mass, supporting training, and during weight loss or healthy aging.
    • Use the International Protein Board calculator available here to calculate how many grams of protein you need.
    • Body weight entered should be your current goal or short-term goal for practical and sensible changes in body weight.
    • This tool is based on data provided by the International Protein Board. It is intended for informational purposes only and is not a substitute for professional medical advice from a qualified healthcare provider.
    • Protein recommendations should not exceed 35% of the total daily calories. These estimates may not be appropriate for pregnant and nursing women. You should always speak with your doctor or other qualified healthcare provider before you start or change any weight management or physical activity plan.
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© 2026 Consejo Lácteo de California, un instrumento del Departamento de Alimentos y Agr. de CA. Todos los derechos reservados.
© 2026 Consejo Lácteo de California, un instrumento del Departamento de Alimentos y Agr. de CA. Todos los derechos reservados.
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