Cottage Cheese

Cottage cheese delivers more protein per calorie than any other dairy snack on this list: a half-cup (113 grams) of low-fat cottage cheese provides 14 grams of protein for just 81 calories, meaning over 70% of its calories come from protein. This ratio is unmatched by Greek yogurt (which offers 15.5 grams per 108 calories) and even by skyr (19 grams per 110 calories). The protein is predominantly casein, a slow-digesting protein that sustains satiety for two to three hours, supporting overnight muscle protein synthesis and making it ideal for GLP-1 users targeting 25–40 grams per meal; a full cup (226 grams) delivers roughly 28 grams of protein. Minimally processed and boasting calcium, phosphorus, selenium, and B12, cottage cheese is one of the cleanest high-protein snack options available. Brands like Cabot and Daisy use short ingredient lists, and viral trends such as cottage cheese ice cream have reintroduced it to younger consumers.