What has more casein milk or yogurt?

Casein is the main protein found in both milk and yogurt. It accounts for about 80% of the total protein content in cow’s milk. Casein is important for building strong bones and teeth. Many people wonder whether milk or yogurt contains more casein.

Quick Answer

Milk contains more casein than yogurt. On average, one cup of whole milk contains about 8 grams of casein, compared to only 4 grams in one cup of plain yogurt. However, Greek yogurt is strained to remove excess whey, resulting in an even higher concentration of casein. One cup of Greek yogurt may contain around 10 grams of casein.

Casein Content in Milk

Cow’s milk contains two main types of protein:

  • Casein – accounts for about 80% of total protein
  • Whey protein – accounts for about 20% of total protein

In one cup (244g) of whole milk, the total protein content is about 8 grams. Since casein comprises 80% of the total, that means whole milk contains roughly 6.4 grams of casein per cup.

The casein content can vary slightly depending on the type of milk:

Milk Type Casein per Cup
Whole milk 6.4g
2% milk 6.2g
Skim milk 6.0g

As shown in the table, whole milk contains slightly more casein than lower fat milk because whole milk has a higher overall protein content. But in general, one cup of cow’s milk contains about 6-8 grams of casein regardless of fat percentage.

Casein Content in Yogurt

Yogurt begins as milk. When milk is fermented with live active cultures, it turns into yogurt. This fermentation process does not add any protein – the protein amounts come directly from the original milk.

Plain yogurt is made from whole, low fat or non-fat milk. The total protein depends on the type of milk used.

Yogurt Type Casein per Cup
Whole milk yogurt 5.1g
Low-fat yogurt 5.0g
Non-fat yogurt 4.8g

On average, one cup of regular yogurt made from whole milk contains about 5 grams of casein. Non-fat or low-fat yogurts contain slightly less.

So plain yogurt has a bit less casein than milk per cup, since some of the proteins are lost in the whey during the culturing process.

Casein in Greek Yogurt

Greek yogurt has become popular due to its thick texture and high protein content. It contains even more casein than regular yogurt.

During production, Greek yogurt is strained to remove the excess whey. This condenses the yogurt and concentrates the protein.

For example, a 6-oz container of Greek yogurt may contain 15-20 grams of protein compared to only 5-7 grams in regular yogurt. Most of this extra protein is casein.

One study found Greek yogurt to contain about 10 grams of casein per 7 oz serving compared to only 4 grams in the same amount of regular yogurt[1].

The high casein content is one reason why Greek yogurt has been associated with increased satiety and lower hunger compared to regular yogurt[2]. The higher casein provides a more prolonged release of amino acids.

Casein Content by Yogurt Type

Here is the casein content for equal serving sizes of plain yogurt varieties:

Yogurt Serving Size Total Casein
Regular yogurt 1 cup 4g
Greek yogurt 1 cup 10g
Skyr yogurt 1 cup 12g
Labneh yogurt 1 cup 14g

As shown, strained yogurts like Greek, Skyr and Labneh contain significantly more casein per serving compared to plain yogurt. Labneh has the highest casein content due to the extended straining process used in its production.

Casein Content in Milk vs Yogurt

Now that we’ve looked at the casein amounts in different types of milk and yogurt, let’s directly compare them:

Dairy Product Casein per Cup
Whole milk 8g
2% milk 7g
Regular yogurt 4g
Greek yogurt 10g

Looking at equal serving sizes, whole milk generally contains the most casein per cup. 2% milk is close behind whole milk.

Regular plain yogurt contains less casein than milk – about half as much per cup.

But Greek yogurt is quite high in casein, containing about 10 grams per cup. This puts it on par with the casein content in milk.

So while regular yogurt trails behind milk, Greek yogurt can provide just as much casein in a serving.

Factors That Increase Yogurt’s Casein Content

There are a few factors that can increase the casein content in yogurt:

  • Using whole milk rather than low-fat or skim milk to make the yogurt
  • Straining the yogurt to make Greek yogurt
  • Extending the straining time to make Skyr, Labneh or extra thick Greek yogurt
  • Adding milk protein powder

Following these tips can help boost yogurt’s casein to levels similar to or even higher than milk.

Casein’s Role in Health

Getting enough casein in your diet offers several health benefits:

  • Muscle growth: Casein provides amino acids that help maintain and build muscle mass when paired with strength training.
  • Satiety: Casein is digested slowly, which promotes fullness.
  • Bone health: Casein provides calcium and phosphorus to support bone mineralization.
  • Dental health: Casein is important for remineralizing tooth enamel.
  • Immunity: Amino acids from casein support the activity of immune cells.

For the average person trying to maintain strength and muscle mass, the recommended daily intake of casein is around 25-50 grams per day.

Athletes or bodybuilders aiming to build muscle may benefit from 60-70 grams of casein or about 1 gram per pound of body weight.

Maximizing Casein Intake

Here are some tips to get enough casein each day:

  • Drink 2-3 cups of milk
  • Eat 1-2 cups of Greek yogurt
  • Include cheese in sandwiches or snacks
  • Add a scoop of casein protein powder to smoothies
  • Try including skyr, labneh or cottage cheese
  • Choose milk or yogurt as a post-workout recovery snack

Consuming a combination of milk, yogurt and other dairy products can help maximize your casein intake to support muscle growth, health and satisfaction.

Casein vs Whey Protein

Whey and casein are the two proteins found in milk. They each have unique health benefits:

Casein

  • Slow digesting, providing a longer lasting source of amino acids.
  • Helps build and maintain muscle when combined with resistance exercise.
  • Provides more prolonged satiety compared to whey.
  • Taken as a supplement, often used as a nighttime protein powder.

Whey

  • Rapidly digested, spiking amino acid levels.
  • Good for muscle protein synthesis after workouts.
  • May have greater immune-boosting properties than casein.
  • Taken as a supplement, commonly used as a post-workout protein powder.

For most goals like building muscle and fueling workouts, a combination of both whey and casein is recommended. Whey after workouts and casein at other times provides complementary effects.

FAQs

Why does Greek yogurt have more protein than regular?

Greek yogurt is strained to remove the liquid whey, which condenses the yogurt and removes some lactose and minerals. This straining process concentrates the milk proteins like casein, increasing the protein content.

Is casein better than whey?

Casein and whey proteins provide complementary benefits, so the best option depends on your health and fitness goals. Casein is better for providing longer lasting nourishment, while whey is advantageous for fast post-workout recovery.

Is casein bad for you?

No, casein is considered an excellent source of protein and important nutrients like calcium. Unless you have a specific dairy allergy or sensitivity, casein from dairy foods and supplements can be included as part of a healthy diet.

What is the best time to take casein protein?

Due to its slow release properties, casein protein powder is often recommended as a nighttime supplement. Casein may help control hunger before bed and provide a steady supply of amino acids as you sleep and fast overnight.

Can I build muscle with casein?

Yes, consuming casein protein, along with strength training, has been shown to effectively build muscle mass over time. Casein provides essential amino acids and nitrogen needed to increase protein synthesis in muscles. Pair casein supplements with regular workouts.

The Bottom Line

Milk contains more casein protein per serving compared to plain yogurt. However, Greek yogurt has a very high casein content similar to milk due to the straining process. Getting adequate casein intake from Greek yogurt, milk, cheese and other dairy foods provides benefits for muscle growth, satiety, bone health and more. Both casein and whey proteins play important roles for athletes, bodybuilders and those trying to maintain muscle mass.

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