Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

Dairy and Eggs

The most nutrient-dense of the dairy foods and eggs we cover is kefir (76/100). Lowest in calories: skim milk (34 kcal per 100 g). Most protein: Parmesan cheese (36 g per 100 g). Protein and calcium sources, from Greek yogurt to cheddar, compared on the same scale.

  1. #1

    Kefir

    43 kcal per 100 g

    76

    Source of protein, Source of vitamin A

  2. #2

    Skim milk

    34 kcal per 100 g

    74

    Source of protein, Source of calcium

  3. #3

    Greek yogurt

    59 kcal per 100 g

    60

    10 g protein per 100 g

  4. #4

    Egg whites

    52 kcal per 100 g

    48

    11 g protein per 100 g

  5. #5

    Eggs

    143 kcal per 100 g

    40

    13 g protein per 100 g

  6. #6

    Cottage cheese

    81 kcal per 100 g

    36

    10 g protein per 100 g

  7. #7

    Milk

    61 kcal per 100 g

    31

    Source of protein

  8. #8

    Plain yogurt

    61 kcal per 100 g

    30

    Source of protein, Source of calcium

  9. #9

    Parmesan cheese

    392 kcal per 100 g

    26

    36 g protein per 100 g

  10. #10

    Whole milk Greek yogurt

    97 kcal per 100 g

    25

    9 g protein per 100 g

  11. #11

    Mozzarella

    299 kcal per 100 g

    16

    22 g protein per 100 g

  12. #12

    Cheddar cheese

    403 kcal per 100 g

    15

    23 g protein per 100 g

  13. #13

    Feta cheese

    265 kcal per 100 g

    9

    14 g protein per 100 g

  14. #14

    Cream cheese

    350 kcal per 100 g

    8

    High in vitamin A, High in saturated fat

Ranked by the HowHealthyIs Score, which measures nutrient density per 100 kcal. A lower rank does not make a food unhealthy. How the score works