Greek Yogurt
Greek yogurt has conquered the dairy aisle for good reason. Malik recommends plain Greek yogurt as the top choice, and the numbers back this up. With a naturally-high protein content and a creamy texture, Greek yogurt remains popular among consumers. This thick, creamy delight packs about twice the protein of regular yogurt while containing less sugar.
What makes Greek yogurt special is its straining process that removes whey, concentrating all those beneficial nutrients. It has more protein than regular yogurt and contains probiotics that help with gut health. And it’s quite versatile, as you can eat it alone or add it to other dishes like smoothies and use it as a substitute for cream in recipes. British upmarket retailer Waitrose claimed the private label gold award in natural yogurt for its WR No 1 Greek Strained Yoghurt.
Cottage Cheese
Low in calories yet high in protein, selenium and phosphorus, cottage cheese is a nutritious food that may help support weight loss, muscle growth and bone health. This humble dairy product has been having quite the moment lately. In a viral TikTok trend, cottage cheese emerged as a clean-label, high-protein superfood. It’s not just social media hype though—cottage cheese deserves its spotlight.
If you consume 100 grams of cottage cheese, you’ll get 12 grams of protein, 2% milkfat and a good amount of carbs and fat while being low in calories. Adding cottage cheese to your diet may help you feel fuller after meals and reduce your calorie intake. It tastes great spread on toast, blended into smoothies, added to scrambled eggs, or used as a base for dips. Or use it as a substitute for sour cream or ricotta cheese.
Kefir
Kefir, a staple food in many cultures around the globe, has become incredibly popular in the natural health community. High in nutrients and probiotics, it is very beneficial for digestion and gut health. In fact, many people consider it to be more nutritious than yogurt. This tangy, drinkable ferment comes from Russia originally and offers something special that regular milk can’t match.
Bacterias in kefir help us with improving our gut health and have anti-inflammatory properties. To become kefir, lactic acid breaks down the milk’s lactose. This process makes kefir naturally easier to digest for those with lactose sensitivity. In this context, manufacturers are expanding their kefir lines with new consistencies, packaging options and flavours. The fermentation creates dozens of beneficial probiotic strains, making it a true gut health powerhouse.
Ricotta Cheese
Ricotta is an Italian cheese made from the watery parts of the milk of cows, goats, sheep, or Italian water buffalo that are left over from making other cheeses. Ricotta has a creamy texture and is often described as a lighter version of cottage cheese. This delicate cheese brings versatility to both sweet and savory dishes while delivering impressive nutritional benefits.
The protein in ricotta cheese is mostly whey, a milk protein that contains all the essential amino acids that humans need to get from food. Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels. Ricotta cheese is naturally slightly sweeter than cottage cheese. Ricotta cheeses, on the other hand, can be used both as a savory spread and a dessert addition.
Aged Cheddar
Aged cheddar deserves serious respect in the cheese world. The most popular is still cheddar among American consumers, and there’s good reason for this loyalty. In general, cheeses that have been aged longer, such as cheddar, Parmesan, and Swiss, have low levels of lactose. This aging process breaks down lactose while concentrating flavors and beneficial compounds.
The average American eats 23 pounds of cheese in a year. From subs to burgers to the rising popularity of charcuterie boards, Americans are increasing their cheese intake by about half a pound per year, according to IDFA. Based on the current dairy industry trends, Americans are consuming 5 more pounds of milk each year just through cheese alone. Sharp aged cheddars provide calcium, protein, and vitamin K2, which supports bone health. The aging process also creates beneficial compounds that may support heart health.
Mozzarella
Mozzarella is a soft white cheese with high moisture content. Mozzarella is lower in sodium and calories than most other cheeses. This Italian classic brings more than just pizza perfection—it’s actually one of the healthier cheese choices you can make. Its mild flavor and stretchy texture make it a crowd-pleaser for all ages.
Mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum. humans suggest that these probiotics may improve gut health and regularity, promote immunity, and decrease inflammation. One older study in 1,072 older adults found that drinking 7 oz (200 milliliters) of fermented dairy containing Lactobacillus fermentum each day for 3 months significantly reduced the duration of respiratory infections compared to not consuming the drink. These results suggest that dairy products that contain this probiotic, such as mozzarella, may strengthen your immune system and improve your body’s response to infections.
Skyr
Skyr represents Iceland’s gift to the dairy world. Innovation in skyr was also plain to see – even if all class winners at ICDA 2025 were from the same manufacturer, Skyr Wales (Ísey Skyr). If the ICDA gongs are a testament to these products’ quality, there’s a clear imperative for the company – and any of its competitors in the skyr category – to try and capitalize on demand for high-protein, low-fat dairy by disrupting the yogurt space. This traditional Icelandic dairy product combines the best of yogurt and cheese-making techniques.
Price – with skyr using four times as much milk – can be a barrier to category growth, but industry recognition and skyr’s low-fat high-protein credentials can be communicated on-pack to appeal to health-conscious and mainstream consumers alike. What makes skyr exceptional is its incredible protein density—often containing more protein per serving than Greek yogurt while maintaining a naturally low fat content. The traditional straining process concentrates nutrients while creating that distinctive thick, creamy texture that’s both satisfying and nutritious.
Whole Milk
Based on its nutrient composition, whole milk is quite healthy. Just 1 cup (244 mL) offers all 3 macronutrients — carbs, proteins, and fats. While low-fat milk has dominated health recommendations for decades, whole milk is experiencing a renaissance. But new research suggests full-fat dairy might not be much of a threat to heart health.
For example, whole milk accounted for more than half of the 249 million pounds of organic milk sold in the United States in September 2024 (131 million pounds), representing a 15.5% increase from the previous year. This dominance is ascribed to the product’s adaptability, extensive household use, and compatibility with consumer desires for hormone-free and non-GMO products. For instance, research shows that milk from grass-fed cows raised on pasture may have up to 92% more omega-3 fatty acids and 94% more conjugated linoleic acid (CLA) than milk from conventionally raised cows.
Low-Fat Yogurt
Yogurt surged in mid to upper single-digit growth in dollar (8.4%), unit (4.9%) and volume (7.3%) terms in 2024, according to Circana (see ‘sources’ below for exact timescale and scope). Yogurt was also among the few categories that showed unit resilience at the start of 2025 (the others being dried meat snacks, frozen entrees/appetizers and healthy bars). Low-fat yogurt strikes an excellent balance between nutrition and moderation.
People with lactose intolerance often find yogurt much easier to digest than milk. This is because most yogurts contain live bacteria that can help break down lactose, so your body has less to process on its own. a 2014 review of papers on lactose digestion suggested that when eating yogurt, lactose intolerant people’s digestive tracts retained 60% less undigested lactose when eating yogurt than when consuming the same amount of milk. Yogurt in general is a versatile product. This versatility is what’s kept it very current. Manufacturers have also made more flavours; they’ve provided sugar-free and plant-based options.
Cultured Buttermilk
And finally, there’s an the issue of perception – buttermilk is often seen as a commodity product, a cooking ingredient associated with pancakes and fried chicken. Can dairy brands turn its fortunes around? Traditional cultured buttermilk deserves far more recognition than it currently receives. This tangy, refreshing dairy product offers unique benefits that make it worth reconsidering as more than just a baking ingredient.
Flavored curds and cultured buttermilk emerged as rising stars in recent dairy competitions, suggesting the industry is taking notice. Cultured buttermilk contains beneficial bacteria similar to yogurt but with a thinner consistency and distinctly tangy flavor. It’s naturally lower in fat than whole milk while providing probiotics, calcium, and B vitamins. The fermentation process creates compounds that may aid digestion and support immune function, making this traditional product surprisingly modern in its health benefits.
What would you have guessed about these dairy treasures hiding in plain sight?
