If you are sensitive to casein or seeking dairy with minimal casein, the best options are whey-based cheeses (like whey ricotta), ghee (clarified butter), butter, cream, and alternative mammal milks such as donkey milk. Most traditional cheeses and cow’s milk contain high amounts of casein, but the right choices can make a real difference. Understanding which dairy products have the least casein is essential for those with allergies, sensitivities, or specific dietary needs.
In this guide, you’ll learn exactly which dairy foods are naturally lowest in casein, why it matters, and how to enjoy them safely. We’ll also cover recent findings, offer practical selection tips, and answer the top questions about low-casein dairy products. For further reading, see the Verywell Health casein allergy guide and Healthline’s overview on casein in milk.
What Is Casein—and Why Should You Care?
Casein is the main protein in cow’s milk, making up about 80% of its protein content. It’s what gives cheese its structure and richness. However, for people with casein allergy or sensitivity, it can trigger digestive issues, inflammation, or even more serious allergic reactions. Casein content varies widely between different dairy products and animal species:
- Cow’s milk: ~80% of protein is casein
- Goat’s milk: Similar protein, but mainly A2 type casein (which may be gentler for some)
- Donkey’s milk: Only ~40–45% of protein is casein, making it one of the lowest-casein milks available
If you have a diagnosed casein allergy, you should always check product labels and consult your doctor before trying new dairy products.
Dairy Products With the Least Casein
1. Whey-Based Cheeses (e.g., Whey Ricotta)
Whey-based cheeses are made from the liquid whey left over after making traditional cheese. Whey ricotta is the most common type and is much lower in casein because most casein proteins have already been removed with the cheese curd.
- Casein content: Extremely low (mainly whey proteins remain)
- Example: Ricotta made purely from whey (not milk)
- How to find: Look for “whey ricotta” or ask your local cheesemaker for details
Why It Matters: These cheeses are ideal for people seeking real dairy taste with minimal casein content.
2. Ghee (Clarified Butter)
Ghee is made by simmering butter to remove water, lactose, and milk solids (including most proteins like casein and whey). The result is a pure butterfat that is virtually casein-free.
- Casein content: Trace to none (less than 0.1g per 100g)
- How to use: Great for cooking, baking, and as a spread
- Bonus: Ghee is also naturally lactose-free, making it suitable for most dairy-sensitive people
Scientific Note: A 2024 analysis from Central Mo ENT confirms that most clarified butter is considered casein-free, but trace amounts can persist if not made carefully.
3. Butter and Heavy Cream
Butter and heavy cream have very low protein content overall (mostly fat), which means they contain only small amounts of casein.
- Butter: Contains less than 1g protein per 100g
- Heavy cream: Also very low in protein
- How to use: Suitable for most cooking and baking needs
Important! If you have a severe allergy, use only butter labeled as “casein-free,” or opt for ghee.
4. Donkey Milk
Donkey milk stands out as the lowest-casein animal milk naturally available. Its casein-to-whey ratio is close to human milk, with only about 40% of its protein as casein (versus 80% in cow’s milk).
- Casein content: ~40–45% of total protein
- Research: Studies show most children allergic to cow’s milk can tolerate donkey milk
- Where to buy: Specialized online suppliers and some health stores
Note on Goat Milk & A2 Milk:
- Goat milk: Slightly lower in A1 casein and easier to digest for some people, but still high in total casein.
- A2 cow milk: Contains only A2 beta-casein, which may cause fewer problems for sensitive individuals, but casein is still present in similar amounts.
Summary Table: Casein Content in Common Dairy Products
| Dairy Product | Casein Level | Notes |
|---|---|---|
| Whey ricotta | Extremely low | Made from whey, not curds |
| Ghee | Trace to none | Clarified butter, nearly pure fat |
| Butter | Very low | Mostly fat, little protein |
| Heavy cream | Very low | Almost all fat, negligible protein |
| Donkey milk | Low | ~40–45% of protein is casein |
| Goat milk (A2 casein) | Moderate | Mostly A2, easier for some to digest |
| Cow’s milk/cheese | High | Up to 80% of protein as casein |
Sources: Healthline, Verywell Health, Central Mo ENT
Tips for Choosing and Using Low-Casein Dairy
- Check product labels for “casein-free” or “made from whey only.”
- Ask at specialty cheese shops if the ricotta or soft cheese is whey-based.
- Choose certified ghee if you’re highly sensitive.
- Try alternative animal milks (donkey, or A2 goat/cow milk) for lower casein.
- Consult your doctor before making major dietary changes if you have allergies.
Frequently Asked Questions
Q: Is all ricotta cheese low in casein?
A: No. Only ricotta made from whey (not whole milk) is low in casein. Most supermarket ricotta is made from milk and contains normal casein levels.
Q: Does goat cheese have less casein than cow cheese?
A: Goat cheese typically has A2-type casein, which may be easier to digest, but total casein content is still high.
Q: Can you remove casein from milk at home?
A: Not entirely. The best home options are making ghee from butter or seeking out whey-based cheeses.
Q: Is lactose-free milk also casein-free?
A: No, lactose-free milk still contains casein. Only ghee, some clarified butters, and pure whey products are nearly casein-free.
For more details, see the USDA Dairy Composition Database.
Conclusion
To minimize casein in your diet, choose whey-based cheeses like whey ricotta, clarified butter (ghee), and consider donkey milk if available. Butter and heavy cream are also very low in casein. Always double-check labels if you are highly sensitive or allergic. Making smart substitutions can help you enjoy dairy flavors and nutrition with fewer worries.