Eggs & Dairy
Eggs, Greek yogurt, skyr, cottage cheese, milk and cheeses with protein and calcium per 100 g. Cheap, convenient protein for any meal.
Most protein per calorie in this group: Egg white (raw) (21.0 g per 100 kcal).
| # | Food | kcal | Protein | Carbs | Fat | Fiber | P / 100 kcal |
|---|---|---|---|---|---|---|---|
| 1 | Parmesan cheese, hard | 392 | 35.8 | 3.2 | 25.8 | 0 | 9.1 |
| 2 | Cheddar cheese | 403 | 24.9 | 1.3 | 33.1 | 0 | 6.2 |
| 3 | Mozzarella, part-skim | 254 | 24.3 | 2.8 | 15.9 | 0 | 9.6 |
| 4 | Egg yolk (raw) | 322 | 15.9 | 3.6 | 26.5 | 0 | 4.9 |
| 5 | Feta cheese | 264 | 14.2 | 4.1 | 21.3 | 0 | 5.4 |
| 6 | Egg, whole (raw) | 143 | 12.6 | 0.7 | 9.5 | 0 | 8.8 |
| 7 | Egg, whole (hard-boiled) | 155 | 12.6 | 1.1 | 10.6 | 0 | 8.1 |
| 8 | Ricotta, part-skim | 138 | 11.4 | 5.1 | 7.9 | 0 | 8.3 |
| 9 | Cottage cheese, full-fat 4% | 98 | 11.1 | 3.4 | 4.3 | 0 | 11.3 |
| 10 | Skyr, plain, nonfat | 63 | 11 | 4 | 0.2 | 0 | 17.5 |
| 11 | Egg white (raw) | 52 | 10.9 | 0.7 | 0.2 | 0 | 21.0 |
| 12 | Cottage cheese, low-fat 2% | 81 | 10.5 | 4.8 | 2.3 | 0 | 13.0 |
| 13 | Greek yogurt, plain, nonfat (0%) | 59 | 10.2 | 3.6 | 0.4 | 0 | 17.3 |
| 14 | Greek yogurt, plain, 2% fat | 73 | 9.9 | 3.9 | 1.9 | 0 | 13.6 |
| 15 | Kefir, plain, low-fat | 41 | 3.8 | 4.5 | 1 | 0 | 9.3 |
| 16 | Milk, skim / nonfat (vitamin D fortified) | 34 | 3.4 | 5 | 0.1 | 0 | 10.0 |
| 17 | Milk, reduced-fat 2% (vitamin D fortified) | 50 | 3.3 | 4.8 | 2 | 0 | 6.6 |
| 18 | Milk, whole 3.25% (vitamin D fortified) | 61 | 3.2 | 4.8 | 3.3 | 0 | 5.2 |
Quick picks
Parmesan cheese, hard
The strong flavor goes a long way, and it has the most protein of any common cheese.
→Cheddar cheese
Calorie-dense, with more fat than protein. Measure it instead of eyeballing.
→Mozzarella, part-skim
The best protein-to-fat ratio of the common cheeses, and good on homemade pizza.
→Egg yolk (raw)
Holds all of the egg's fat, vitamin D and choline. Add yolks back to whites to tune calories.
→Feta cheese
A salty, tangy crumble for salads; a little adds plenty of flavor.
→Egg, whole (raw)
A complete protein with choline and vitamin D in the yolk; one large egg is about 72 kcal and 6 g protein.
→Egg, whole (hard-boiled)
Boil a dozen at the start of the week for grab-and-go protein snacks.
→Ricotta, part-skim
Works in sweet and savory dishes, such as protein pancakes or lasagna.
→Cottage cheese, full-fat 4%
Creamier and still very high in protein. Good with fruit or on toast.