NutriBasesNutrition Intelligence

Catalog

Eggs & Dairy

Eggs and dairy foods provide complete protein together with calcium, phosphorus, riboflavin, vitamin B12, and, in fortified milk, vitamin D. Egg yolks are one of the richest everyday sources of choline and also contain the carotenoids lutein and zeaxanthin. Fat and calorie levels span a huge range, from skim milk and nonfat yogurt to cream, butter, and aged cheeses.

Shortcuts: the highest-protein picks in eggs & dairy · browse fish & seafood · continue to grains & bread.

338Foods trackedin this category
220Average calorieskcal per 100 g
13.9Average proteing per 100 g
84.1 gMost proteinEgg, White

Nutritional highlights

  • Leading dietary source of calcium and phosphorus
  • Complete protein from whey, casein, and egg
  • Egg yolks are one of the richest food sources of choline
  • Fortified milk is a reliable source of vitamin D

How to choose well

Plain milk and yogurt let you control sweetness yourself, while flavored versions can carry substantial added sugar. Cheese is nutrient dense but concentrated in sodium and saturated fat, so portion size matters more than variety. Pick fat levels that fit your overall eating pattern.

Storage & handling

Keep dairy and eggs in the main body of the refrigerator rather than the door, where temperatures swing with every opening, and store eggs in their original carton. Respect the dates printed on cartons and packages.

Smart pairing

Fortified milk and yogurt pair calcium with vitamin D, the nutrient the body needs to absorb that calcium efficiently.

All eggs & dairy (per 100 g)

338 foods · click a column to sort
Food ↑ Cal Protein g Fat g Carbs g Fiber g
Beverage, Chocolate 353 19.9 1.4 66.2 0.4
Beverage, Chocolate 358 35.8 5.1 41 2
Butter Oil, Anhydrous 876 0.3 99.5 0 0
Butter, Clarified Butter (Ghee) 900 0 100 0 0
Butter, Salted 717 0.9 81.1 0.1 0
Butter, Whipped 731 0.5 78.3 0 0
Butter, Without Salt 717 0.9 81.1 0.1 0
Buttermilk, Low Fat 43 3.5 1.1 4.8 —
Cheese 403 22.9 33.3 3.4 0
Cheese Food, Cold Pack 331 19.7 24.5 8.3 0
Cheese Food, Pasteurized Process 330 16.9 25.6 8.6 0
Cheese Food, Pasteurized Process 323 21.9 24.1 4.5 0
Cheese Food, Pasteurized Process 330 16.9 25.6 8.6 0
Cheese Product, Pasteurized Process 307 16.1 23.1 8.9 0
Cheese Product, Pasteurized Process 240 17.6 14.1 10.6 0
Cheese Sauce, Prepared From Recipe 197 10.3 14.9 5.5 0.1
Cheese Spread, Cream Cheese Base 295 7.1 28.6 3.5 0
Cheese Spread, Pasteurized Process 290 16.4 21.2 8.7 0
Cheese Spread, Reduced Fat 176 13.4 8.9 10.7 0
Cheese Substitute, Mozzarella 248 11.5 12.2 23.7 0
Cheese, American 126 21.1 0 10.5 0
Cheese, American 375 17.5 31.1 6.4 —
Cheese, American 310 15.6 23.9 8.2 —
Cheese, American Cheddar 239 16.7 14 11.6 0
Cheese, Blue 353 21.4 28.7 2.3 0
Cheese, Brick 371 23.2 29.7 2.8 0
Cheese, Brie 334 20.8 27.7 0.5 0
Cheese, Camembert 300 19.8 24.3 0.5 0
Cheese, Caraway 376 25.2 29.2 3.1 0
Cheese, Cheddar 410 24.3 33.8 2.1 0
Cheese, Cheddar 316 27.4 20.4 2.7 0
Cheese, Cheddar 157 32.1 0 7.1 0
Cheese, Cheddar 408 23.3 34 2.4 —
Cheese, Cheshire 387 23.4 30.6 4.8 0
Cheese, Colby 394 23.8 32.1 2.6 0
Cheese, Cotija 351 23.8 27.2 2.7 —
Cheese, Cottage 74 12.4 1 3.2 0.6
Cheese, Cottage 67 10.9 1 3 0
Cheese, Cottage 72 12.4 1 2.7 0
Cheese, Cottage 95 10.9 4.2 3 0.1
Cheese, Cottage 98 11.1 4.3 3.4 0
Cheese, Cottage 97 10.7 3.9 4.6 0.2
Cheese, Cottage 72 10.3 0.3 6.7 0
Cheese, Cottage 81 10.5 2.3 4.8 0
Cheese, Cottage 72 12.4 1 2.7 0
Cheese, Cottage 84 11 2.3 4.3 —
Cheese, Cream 208 7.9 16.7 6.7 0
Cheese, Cream 105 15.7 1 7.7 0
Cheese, Cream 350 6.2 34.4 5.5 0
Cheese, Dry White 325 24.5 24.4 2 —
Cheese, Dry White 326 24.5 24.3 2.1 —
Cheese, Dry White 326 24.5 24.3 2.1 —
Cheese, Edam 357 25 28.6 1.4 0
Cheese, Feta 265 14.2 21.5 3.9 0
Cheese, Feta 273 19.7 19.1 5.6 —
Cheese, Fontina 389 25.6 31.1 1.6 0
Cheese, Fresh 299 18.1 23.8 3 0
Cheese, Gjetost 466 9.7 29.5 42.7 0
Cheese, Goat 452 30.5 35.6 2.2 0
Cheese, Goat 364 21.6 29.8 0.1 0
Cheese, Goat 264 18.5 21.1 0 0
Cheese, Gouda 356 24.9 27.4 2.2 0
Cheese, Gruyere 413 29.8 32.3 0.4 0
Cheese, Limburger 327 20.1 27.3 0.5 0
Cheese, Low Fat 173 24.4 7 1.9 0
Cheese, Low-Sodium 398 24.4 32.6 1.9 0
Cheese, Mexican 366 20 30 4 0
Cheese, Mexican 373 21.4 30 4.6 0
Cheese, Mexican 282 24.7 19.4 3.4 0
Cheese, Mexican 356 22.6 25 4.1 0
Cheese, Mexican 374 21.6 29.7 5.6 0
Cheese, Mexican Blend 384 23.5 32.1 0.1 0
Cheese, Monterey 313 28.2 21.6 0.7 0
Cheese, Monterey 373 24.5 30.3 0.7 0
Cheese, Monterey Jack 392 22.6 32.6 1.9 —
Cheese, Mozzarella 280 27.5 17.1 3.1 0
Cheese, Mozzarella 141 31.7 0 3.5 1.8
Cheese, Mozzarella 299 22.2 22.1 2.4 0
Cheese, Mozzarella 318 21.6 24.6 2.5 0
Cheese, Mozzarella 254 24.3 15.9 2.8 0
Cheese, Mozzarella 304 23.6 19.7 8.1 0
Cheese, Mozzarella 295 23.8 19.8 5.6 0
Cheese, Mozzarella 298 23.7 20.4 4.4 —
Cheese, Muenster 271 24.7 17.6 3.5 0
Cheese, Muenster 368 23.4 30 1.1 0
Cheese, Neufchatel 253 9.2 22.8 3.6 0
Cheese, Oaxaca 297 22.1 22.1 2.4 —
Cheese, Parmesan 451 41.6 30 3.7 0
Cheese, Parmesan 392 35.8 25 3.2 0
Cheese, Parmesan 420 28.4 27.8 13.9 0
Cheese, Parmesan 415 37.9 27.3 3.4 0
Cheese, Parmesan 265 20 20 1.4 0
Cheese, Parmesan 421 29.6 28 12.4 —
Cheese, Parmesan 403 30.1 29.5 4.3 —
Cheese, Pasteurized Process 376 22.2 31.2 1.6 0
Cheese, Pasteurized Process 180 24.6 7 3.5 0
Cheese, Pasteurized Process 366 18.1 30.7 4.8 0
Cheese, Pasteurized Process 375 22.1 31.2 1.7 0.1
Cheese, Pasteurized Process 334 24.7 25 2.1 0
Cheese, Pasteurized Process 371 18.1 31.8 3.7 0
Cheese, Pasteurized Process 366 18 30.6 5.3 —
Cheese, Port De Salut 352 23.8 28.2 0.6 0
Cheese, Provolone 351 25.6 26.6 2.1 0
Cheese, Provolone 274 24.7 17.6 3.5 0
Cheese, Provolone 357 23.5 28.1 2.5 —
Cheese, Queso Fresco 298 18.9 23.4 3 —
Cheese, Ricotta 150 7.5 10.2 7.3 0
Cheese, Ricotta 138 11.4 7.9 5.1 0
Cheese, Ricotta 157 7.8 11 6.9 —
Cheese, Ricotta 157 7.8 11 6.9 —
Cheese, Romano 387 31.8 26.9 3.6 0
Cheese, Roquefort 369 21.5 30.6 2 0
Cheese, Swiss 374 28.4 27.4 3.4 0
Cheese, Swiss 179 28.4 5.1 3.4 0
Cheese, Swiss 127 28.4 0 3.4 0
Cheese, Swiss 393 27 31 1.4 0
Cheese, Swiss 393 27 31 1.4 —
Cheese, Swiss 393 27 31 1.4 —
Cheese, Tilsit 340 24.4 26 1.9 0
Cheese, White 310 20.4 24.3 2.5 —
Cottage Cheese, Full Fat 103 11.6 4.2 4.6 —
Cream Cheese, Full Fat 343 5.8 33.5 4.6 —
Cream Substitute, Flavored 482 0.7 21.5 75.4 1.2
Cream Substitute, Flavored 251 0.7 13.5 35.1 1.1
Cream Substitute, Liquid 71 0.8 3.5 9.1 0
Cream Substitute, Liquid 136 1 10 11.4 0
Cream Substitute, Liquid 136 1 10 11.4 0
Cream Substitute, Powdered 431 1.9 15.7 73.4 0
Cream Substitute, Powdered 529 2.5 32.9 59.3 0
Cream, Fluid 195 3 19.1 3.7 0
Cream, Fluid 292 2.2 30.9 3 0
Cream, Fluid 340 2.8 36.1 2.8 0
Cream, Fluid 131 3.1 11.5 4.3 0
Cream, Half And Half 72 3.3 5 3.3 0
Cream, Half And Half 59 2.6 1.4 9 0
Cream, Heavy 343 2 35.6 3.8 —
Cream, Sour 135 2.9 12 4.3 0
Cream, Sour 198 2.4 19.4 4.6 0
Cream, Sour 196 3.1 18 5.6 —
Cream, Whipped 257 3.2 22.2 12.5 0
Dessert Topping, Powdered 577 4.9 39.9 52.5 0
Dessert Topping, Powdered 194 3.6 12.7 17.1 0
Dessert Topping, Pressurized 264 1 22.3 16.1 0
Dessert Topping, Semi Solid 318 1.3 25.3 23.1 0
Dulce De Leche 315 6.8 7.4 55.4 0
Egg Substitute, Liquid Or Frozen 48 10 0 2 0
Egg Substitute, Powder 444 55.5 13 21.8 0
Egg, Duck 185 12.8 13.8 1.5 0
Egg, Goose 185 13.9 13.3 1.4 0
Egg, Quail 158 13.1 11.1 0.4 0
Egg, Turkey 171 13.7 11.9 1.2 0
Egg, White 357 84.1 0.3 4.5 0
Egg, White 52 10.9 0.2 0.7 0
Egg, White 48 10.2 0 1 0
Egg, White 382 81.1 0 7.8 0
Egg, White 351 76.9 0 4.2 0
Egg, White 376 82.4 0 4.5 0
Egg, White 48 10.1 0.2 0.7 —
Egg, White 376 79.9 0.7 6 —
Egg, Whole 138 11 10.1 0.8 0
Egg, Whole 143 12.6 9.5 0.7 0
Egg, Whole 154 10.6 11.7 0.6 0
Egg, Whole 143 12.5 9.5 0.7 0
Egg, Whole 149 10 11 1.6 0
Egg, Whole 592 48.1 43.9 1.1 0
Egg, Whole 147 12.3 10 1 0
Egg, Whole 196 13.6 14.8 0.8 0
Egg, Whole 155 12.6 10.6 1.1 0
Egg, Whole 615 48.2 44 2.4 0
Egg, Whole 150 12.3 10.3 0.9 —
Egg, Whole 575 48.1 39.8 1.9 —
Egg, Yolk 322 15.9 26.5 3.6 0
Egg, Yolk 296 15.5 25.6 0.8 0
Egg, Yolk 307 13.9 22.8 11 0
Egg, Yolk 669 33.6 59.1 0.7 0
Egg, Yolk 275 14.1 22.9 1.8 0
Egg, Yolk 296 15.6 25.1 0.6 —
Egg, Yolk 654 34.2 55.5 1.1 —
Eggnog 88 4.6 4.2 8.1 0
Eggs, Grade A 55 10.7 0 2.4 —
Eggs, Grade A 334 16.2 28.8 1 —
Eggs, Grade A 148 12.4 10 1 0
Eggs, Scrambled 131 13.1 5.6 7.5 0
Fat Free Ice Cream, No Sugar Added 133 4.4 0 28.9 7.4
Ice Cream Bar 303 5.6 25.8 11.9 1.1
Ice Cream Bar, Stick Or Nugget 358 2.1 25.3 37.1 1.1
Ice Cream Cone, Chocolate Covered 354 5.2 21.9 34.4 1
Ice Cream Cookie Sandwich 240 3.7 7.4 39.6 1.2
Ice Cream Sandwich 237 4.3 8.6 37.1 0
Ice Cream Sandwich, Vanilla 186 4.3 3 39.6 0
Ice Cream Sandwich, Vanilla 200 5.7 2.9 42.9 7.1
Ice Cream Sundae Cone 254 3 14 28.9 1
Ice Cream, Bar Or Stick 331 4.1 24.1 24.5 0.8
Ice Cream, Light 141 3.4 3.7 23.2 0
Ice Cream, Lowfat 265 5.3 9.3 40 9.3
Ice Cream, Soft Serve 222 4.1 13 22.2 0.7
Imitation Cheese, American Or Cheddar 390 25 32 1 0
Kefir, Lowfat 43 3.8 1 4.8 0
Kefir, Lowfat 62 3.4 0.9 10.2 0
Kraft Breakstone'S Free Fat Free Sour Cream 91 4.7 1.3 15.1 0
Kraft Breakstone'S Reduced Fat Sour Cream 152 4.5 12 6.5 0.1
Kraft Cheez Whiz Light Pasteurized Process Cheese Product 215 16.3 9.5 16.2 0.2
Kraft Cheez Whiz Pasteurized Process Cheese Sauce 276 12 21 9.2 0.3
Kraft Free Singles American Nonfat Pasteurized Process Chees 148 22.7 1 11.7 0.2
Kraft Velveeta Light Reduced Fat Pasteurized Process Cheese 222 19.6 10.6 11.8 0
Kraft Velveeta Pasteurized Process Cheese Spread 303 16.3 22 9.8 0
Light Ice Cream, Creamsicle 165 1.5 3.1 32.8 0
Milk Dessert Bar, Frozen 147 4.4 1.5 32 6.6
Milk Shakes, Thick Chocolate 119 3.1 2.7 21.2 0.3
Milk Shakes, Thick Vanilla 112 3.9 3 17.8 0
Milk Substitutes, Fluid 61 1.8 3.4 6.2 0
Milk, Buttermilk 56 4.1 2 5.3 0
Milk, Buttermilk 40 3.3 1.1 4.8 0
Milk, Buttermilk 387 34.3 5.8 49 0
Milk, Buttermilk 62 3.2 3.3 4.9 0
Milk, Canned 78 7.6 0.2 11.4 0
Milk, Canned 321 7.9 8.7 54.4 0
Milk, Canned 134 6.8 7.6 10 0
Milk, Canned 134 6.8 7.6 10 0
Milk, Chocolate 83 3.2 3.4 10.3 0.8
Milk, Chocolate 76 3 1.9 12.1 0.7
Milk, Chocolate 64 3.5 1.1 10.2 0.1
Milk, Chocolate 57 3.4 1 7.7 0
Milk, Chocolate 67 3.4 0 13.5 0
Milk, Chocolate 78 3 1.9 12.1 0.7
Milk, Chocolate Beverage 77 3.5 2.3 10.7 1
Milk, Dry 496 26.3 26.7 38.4 0
Milk, Dry 362 36.2 0.8 52 0
Milk, Dry 358 35.1 0.7 52.2 0
Milk, Dry 354 35.5 0.2 51.8 0
Milk, Dry 362 36.2 0.8 52 0
Milk, Dry 358 35.1 0.7 52.2 0
Milk, Dry 496 26.3 26.7 38.4 0
Milk, Evaporated 107 6.7 2 15.7 0
Milk, Filled 63 3.3 3.5 4.7 0
Milk, Filled 63 3.3 3.4 4.7 0
Milk, Fluid 35 3.4 0.2 4.9 0
Milk, Fluid 42 3.4 1 5 0
Milk, Goat 69 3.6 4.1 4.5 0
Milk, Human 70 1 4.4 6.9 0
Milk, Imitation 46 1.6 2 5.3 0
Milk, Indian Buffalo 97 3.8 6.9 5.2 0
Milk, Low Sodium 61 3.1 3.5 4.5 0
Milk, Lowfat 42 3.4 1 5 0
Milk, Lowfat 43 3.5 1 5 0
Milk, Lowfat 48 3.9 1.2 5.5 0
Milk, Lowfat 43 3.4 1 5.2 —
Milk, Lowfat 43 3.4 1 5.2 —
Milk, Nonfat 34 3.4 0.1 5 0
Milk, Nonfat 37 3.6 0.3 5 0
Milk, Nonfat 41 4 0.3 5.6 0
Milk, Nonfat 35 3.4 0.2 4.9 0
Milk, Nonfat 34 3.4 0.1 4.9 —
Milk, Nonfat 34 3.4 0.1 4.9 —
Milk, Producer 64 3.3 3.7 4.7 0
Milk, Reduced Fat 51 3.5 1.9 5 0
Milk, Reduced Fat 56 4 2 5.5 0
Milk, Reduced Fat 50 3.3 2 4.8 0
Milk, Reduced Fat 56 4 2 5.5 0
Milk, Reduced Fat 50 3.3 2 4.8 0
Milk, Reduced Fat 50 3.4 1.9 4.9 —
Milk, Reduced Fat 50 3.4 1.9 4.9 —
Milk, Sheep 108 6 7 5.4 0
Milk, Whole 61 3.2 3.3 4.8 0
Milk, Whole 61 3.2 3.3 4.8 0
Milk, Whole 60 3.3 3.2 4.7 —
Milk, Whole 60 3.3 3.2 4.6 —
Nutritional Supplement For People With Diabetes, Liquid 88 4.4 3.1 11.9 2.2
Parmesan Cheese Topping, Fat Free 370 40 5 40 0
Protein Supplement, Milk Based 411 45.7 17.1 18.5 7.1
Protein Supplement, Milk Based 396 50 12 22 2
Reddi Wip Fat Free Whipped Topping 149 3 5 25 0.4
Sour Cream, Fat Free 74 3.1 0 15.6 0
Sour Cream, Imitation 208 2.4 19.5 6.6 0
Sour Cream, Light 136 3.5 10.6 7.1 0
Sour Cream, Reduced Fat 181 7 14.1 7 0
Sour Dressing, Non-Butterfat 178 3.3 16.6 4.7 0
Whey, Acid 24 0.8 0.1 5.1 0
Whey, Acid 339 11.7 0.5 73.5 0
Whey, Sweet 27 0.9 0.4 5.1 0
Whey, Sweet 353 12.9 1.1 74.5 0
Whipped Cream Substitute, Dietetic 100 0.9 6 10.6 0
Whipped Topping, Frozen 224 3 13.1 23.6 0
Yogurt, Chocolate 112 3.5 0 23.5 1.2
Yogurt, Chocolate 112 3.5 0 23.5 1.2
Yogurt, Frozen 139 8 2.5 21 0
Yogurt, Frozen 104 4.4 0.8 19.7 2
Yogurt, Fruit 99 4 1.2 18.6 0
Yogurt, Fruit 102 4.4 1.1 19.1 0
Yogurt, Fruit 105 4.9 1.4 18.6 0
Yogurt, Fruit 105 4.9 1.4 18.6 0
Yogurt, Fruit 105 4.9 1.4 18.6 0
Yogurt, Fruit 99 4 1.2 18.6 0
Yogurt, Fruit 102 4.4 1.1 19.1 0
Yogurt, Fruit Variety 95 4.4 0.2 19 0
Yogurt, Fruit Variety 95 4.4 0.2 19 0
Yogurt, Greek 93 7.2 1.7 12.2 0.6
Yogurt, Greek 93 8.3 1.8 10.9 0.6
Yogurt, Greek 59 10.2 0.4 3.6 0
Yogurt, Greek 82 8.1 0.2 12.1 0.6
Yogurt, Greek 78 8.6 0.2 10.4 0.5
Yogurt, Greek 73 10 1.9 3.9 0
Yogurt, Greek 106 7.3 3 12.3 0
Yogurt, Greek 95 8.6 2.5 9.5 0
Yogurt, Greek 94 7.1 1.8 12.3 0.7
Yogurt, Greek 88 8 1.7 10.2 0.7
Yogurt, Greek 80 7.5 0.2 12.1 0.8
Yogurt, Greek 82 7.2 0.2 12.8 0.5
Yogurt, Greek 79 7.3 0.2 11.9 0.4
Yogurt, Greek 95 7.5 0.4 15.4 0.4
Yogurt, Greek 92 8.1 1.7 11 0.5
Yogurt, Greek 71 9.1 0.2 8.1 0.3
Yogurt, Greek 106 8.3 2.9 11.7 1
Yogurt, Greek 85 8.1 0.1 12.7 0.5
Yogurt, Greek 84 8 0.2 12.5 0.4
Yogurt, Greek 105 8.2 2.6 12.3 1
Yogurt, Greek 97 9 5 4 0
Yogurt, Greek 82 8.2 4 3.2 0.8
Yogurt, Greek 78 8.6 0.2 10.7 0.5
Yogurt, Greek 80 7.8 0.1 11.9 0.7
Yogurt, Greek 54 9.5 0.2 3.4 0.2
Yogurt, Greek 81 7.7 0.2 12 0.5
Yogurt, Greek 93 7.6 1.7 11.8 0.5
Yogurt, Greek 92 7.8 1.5 11.9 0.5
Yogurt, Greek 61 10.3 0.4 3.6 —
Yogurt, Greek 83 8.1 0.2 12.2 0.6
Yogurt, Greek 94 8.8 4.4 4.8 —
Yogurt, Plain 63 5.3 1.6 7 0
Yogurt, Plain 56 5.7 0.2 7.7 0
Yogurt, Plain 61 3.5 3.3 4.7 0
Yogurt, Plain 78 3.8 4.5 5.6 —
Yogurt, Plain 50 4.2 0.1 8.1 —
Yogurt, Vanilla 85 4.9 1.3 13.8 0
Yogurt, Vanilla 78 2.9 0 17 0
Yogurt, Vanilla 85 4.9 1.3 13.8 0
Yogurt, Vanilla Flavor 86 4.9 1.3 13.8 0
Yogurt, Vanilla Or Lemon Flavor 43 3.9 0.2 7.5 0
Yogurt, Vanilla Or Lemon Flavor 43 3.9 0.2 7.5 0

Eggs & Dairy leaderboards

Ranked lists within this category — highest first (or lowest, for nutrients most people limit).

Eggs & Dairy Highest in Protein Eggs & Dairy Highest in Dietary Fiber Eggs & Dairy Highest in Iron Eggs & Dairy Highest in Calcium Eggs & Dairy Highest in Potassium Eggs & Dairy Highest in Magnesium Eggs & Dairy Highest in Vitamin C Eggs & Dairy Highest in Calories Eggs & Dairy Lowest in Sodium

Across the whole database

Highest in protein Highest in fiber Lowest in calories Lowest in sodium All nutrients Nutrition guides

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.