What dairy are highest in protein?

The highest protein dairy in our database are: Bonito Flakes (174.6g per serving), Swiss Cheese (65.8g per serving), Brie (49.8g per serving).

What are the lowest calorie dairy?

The lowest calorie dairy include: Whipped Cream (7.7 cal per serving), 1% Milk (13 cal per serving), Hard Boiled Egg (14 cal per serving).

How many dairy are in the Food Index database?

Food Index covers 117 dairy with full nutrition data per serving sourced from USDA FoodData Central.

Dairy

Milk, cheese, yogurt, and other dairy products

Our database covers 117 dairy with complete nutrition data per serving, including calories, protein, carbohydrates, fat, fibre, and a full micronutrient breakdown sourced from USDA FoodData Central.

Highest Protein Dairy

Lowest Calorie Dairy

All Dairy

1% Milk

cal

protein

1.5g

carbs

0.3g

fat

per fl oz (31g)

2% Milk

488

cal

32.2g

protein

46.8g

carbs

19.3g

fat

per quart (976g)

Activia Peach Yogurt

cal

2.9g

protein

13.5g

carbs

1.5g

fat

per 100g

Activia Strawberry Yogurt

cal

3.5g

protein

16.8g

carbs

1.3g

fat

per 100g

Babybel Mini Original

333

cal

23.8g

protein

carbs

28.6g

fat

per 100g

Bonito Flakes

796.8

cal

174.6g

protein

9.5g

carbs

0.1g

fat

per 0.5 lb (227g)

Breakstone's Cottage Cheese

cal

6.4g

protein

11.8g

carbs

1.4g

fat

per 100g

Brie

801.6

cal

49.8g

protein

1.1g

carbs

66.4g

fat

per cup, melted (240g)

Butter

35.9

cal

protein

carbs

4.1g

fat

per pat (1" sq, 1/3" high) (5g)

Buttermilk

151.9

cal

7.9g

protein

12g

carbs

8.1g

fat

per cup (245g)

Cabot Sharp Cheddar

393

cal

25g

protein

3.6g

carbs

32.1g

fat

per 100g

Camembert

cal

5.5g

protein

0.1g

carbs

6.8g

fat

per oz (28g)

Cheddar Cheese

50.2

cal

3.5g

protein

2.4g

carbs

2.9g

fat

per slice (21g)

Cheese Whiz

52.2

cal

protein

1.6g

carbs

3.8g

fat

per cubic inch (18g)

Chobani Complete Vanilla Yogurt

cal

10g

protein

6.5g

carbs

1.8g

fat

per 100g

Chobani Flip Peanut Butter Dream

133

cal

protein

14.8g

carbs

5.5g

fat

per 100g

Chobani Non-Fat Plain Greek Yogurt

cal

10g

protein

4.7g

carbs

fat

per 100g

Chobani Plain Greek Yogurt

cal

10g

protein

carbs

fat

per 100g

Chobani Strawberry Greek Yogurt

cal

protein

10.7g

carbs

fat

per 100g

Chocolate Ice Cream

125.3

cal

2.2g

protein

16.4g

carbs

6.4g

fat

per individual (3.5 fl oz) (58g)

Chocolate Ice Cream Bar

303

cal

5.6g

protein

11.9g

carbs

25.8g

fat

per 100g

Chocolate Milk

780

cal

29.9g

protein

121.3g

carbs

19g

fat

per quart (1000g)

Clio Greek Yogurt Bar Vanilla

176

cal

6.8g

protein

24.3g

carbs

5.4g

fat

per 100g

Clotted Cream

21.5

cal

0.3g

protein

0.4g

carbs

2.1g

fat

per container, individual (11g)

Colby Cheese

445.2

cal

26.8g

protein

2.9g

carbs

36.3g

fat

per cup, shredded (113g)

Comte

82.6

cal

protein

carbs

fat

per oz (28g)

Condensed Milk

122

cal

protein

20.7g

carbs

3.3g

fat

per fl oz (38g)

Cotija Cheese

18.3

cal

protein

0.2g

carbs

1.5g

fat

per 2 tsp (5g)

Cottage Cheese

109.6

cal

12.1g

protein

5.2g

carbs

4.4g

fat

per 4 oz (113g)

Cream Cheese

cal

protein

0.9g

carbs

5.5g

fat

per cubic inch (16g)

Creme Fraiche

478.4

cal

5.5g

protein

15.2g

carbs

44.9g

fat

per cup (230g)

Daisy Sour Cream

133

cal

6.7g

protein

6.7g

carbs

8.3g

fat

per 100g

Dannon Oikos Triple Zero

cal

10g

protein

9.3g

carbs

fat

per 100g

Edam

100

cal

protein

0.4g

carbs

fat

per oz (28g)

Egg

347.5

cal

30.5g

protein

1.7g

carbs

23.1g

fat

per cup (4.86 large eggs) (243g)

Egg White

126.4

cal

26.5g

protein

1.8g

carbs

0.4g

fat

per cup (243g)

Egg Yolk

54.7

cal

2.7g

protein

0.6g

carbs

4.5g

fat

per large (17g)

Evaporated Milk

42.9

cal

2.2g

protein

3.2g

carbs

2.4g

fat

per fl oz (32g)

Extra Sharp Cheddar

114.8

cal

6.8g

protein

0.6g

carbs

9.5g

fat

per slice (1 oz) (28g)

FAGE Total 0% Greek Yogurt

cal

10.1g

protein

carbs

fat

per 100g

FAGE Total 2% Greek Yogurt

cal

8.7g

protein

11.3g

carbs

fat

per 100g

Fairlife 2% Ultra-Filtered Milk

cal

5.4g

protein

2.5g

carbs

1.9g

fat

per 100g

Fairlife Whole Milk

cal

5.4g

protein

2.5g

carbs

3.3g

fat

per 100g

Feta Cheese

397.5

cal

21.3g

protein

5.8g

carbs

32.2g

fat

per cup, crumbled (150g)

Fontina

420.1

cal

27.6g

protein

1.7g

carbs

33.6g

fat

per cup, shredded (108g)

Fried Egg

90.2

cal

6.3g

protein

0.4g

carbs

6.8g

fat

per large (46g)

Fruit Yogurt Nonfat

232.8

cal

10.8g

protein

46.6g

carbs

0.5g

fat

per cup (8 fl oz) (245g)

Ghee

900

cal

protein

carbs

100g

fat

per 100g

Goat Cheese

73.9

cal

5.2g

protein

carbs

5.9g

fat

per oz (28g)

Goat Milk

21.4

cal

1.1g

protein

1.4g

carbs

1.3g

fat

per fl oz (31g)

Gouda

99.7

cal

protein

0.6g

carbs

7.7g

fat

per oz (28g)

Grated Parmesan

74.2

cal

5.6g

protein

0.4g

carbs

5.6g

fat

per oz (28g)

Greek Yogurt Nonfat

cal

9.5g

protein

3.4g

carbs

0.2g

fat

per 100g

Greek Yogurt Whole Milk

cal

protein

carbs

fat

per 100g

Gruyère

cal

4.5g

protein

0.1g

carbs

4.9g

fat

per cubic inch (15g)

Half And Half

19.7

cal

0.5g

protein

0.6g

carbs

1.7g

fat

per tbsp (15g)

Hard Boiled Egg

cal

1.1g

protein

0.1g

carbs

fat

per tbsp (9g)

Heavy Cream

408

cal

3.4g

protein

3.4g

carbs

43.3g

fat

per cup, whipped (120g)

Horizon Organic 2% Milk

cal

3.3g

protein

carbs

2.1g

fat

per 100g

Horizon Organic Whole Milk

cal

3.3g

protein

carbs

3.3g

fat

per 100g

Ice Cream Sandwich

130.2

cal

protein

27.7g

carbs

2.1g

fat

per serving (70g)

Kefir

417.5

cal

36.8g

protein

46.3g

carbs

9.9g

fat

per bottle (971g)

Kerrygold Unsalted Butter

714

cal

protein

carbs

78.6g

fat

per 100g

Kraft American Cheese Singles

237

cal

21.1g

protein

10.5g

carbs

13.2g

fat

per 100g

Lactaid 2% Milk

cal

3.3g

protein

5.4g

carbs

2.1g

fat

per 100g

Lactose-Free Milk

161.2

cal

3.5g

protein

17.3g

carbs

8.7g

fat

per fl oz (31g)

Land O'Lakes Butter

714

cal

protein

carbs

78.6g

fat

per 100g

Laughing Cow Creamy Swiss

286

cal

11.4g

protein

22.9g

carbs

17.1g

fat

per 100g

Lifeway Plain Kefir

cal

protein

4.6g

carbs

3.3g

fat

per 100g

Limburger

438.2

cal

26.9g

protein

0.7g

carbs

36.5g

fat

per cup (134g)

Low-Fat Yogurt

143

cal

11.9g

protein

16g

carbs

3.5g

fat

per container (8 oz) (227g)

Maca Powder

26.3

cal

5.8g

protein

0.3g

carbs

fat

per tbsp (7g)

Maple Hill Vanilla Yogurt

cal

3.5g

protein

9.3g

carbs

4.4g

fat

per 100g

Monterey Jack

104.4

cal

6.9g

protein

0.2g

carbs

8.5g

fat

per slice (1 oz) (28g)

Mozzarella

83.7

cal

6.2g

protein

0.7g

carbs

6.2g

fat

per oz (28g)

Muenster

103

cal

6.6g

protein

0.3g

carbs

8.4g

fat

per oz (28g)

Noosa Lemon Yoghurt

123

cal

6.2g

protein

15.4g

carbs

4.4g

fat

per 100g

Organic Valley Grassmilk

cal

3.3g

protein

carbs

3.3g

fat

per 100g

Oui by Yoplait Plain

cal

3.6g

protein

5.7g

carbs

5.7g

fat

per 100g

Parmesan

39.2

cal

3.6g

protein

0.3g

carbs

2.5g

fat

per cubic inch (10g)

Pecorino Romano

549.5

cal

45.2g

protein

5.2g

carbs

38.3g

fat

per 5 package (5 oz) (142g)

Pepper Jack

296.4

cal

44.1g

protein

carbs

12g

fat

per cup (190g)

Philadelphia Cream Cheese

357

cal

7.1g

protein

3.6g

carbs

32.1g

fat

per 100g

Pimento Cheese

105

cal

6.2g

protein

0.5g

carbs

8.7g

fat

per oz (28g)

Plain Yogurt

138.5

cal

7.9g

protein

10.6g

carbs

7.4g

fat

per container (8 oz) (227g)

Poached Egg

71.5

cal

6.3g

protein

0.4g

carbs

4.7g

fat

per large (50g)

Powdered Milk

158.7

cal

8.4g

protein

12.3g

carbs

8.5g

fat

per 0.25 cup (32g)

Provolone

463.3

cal

33.8g

protein

2.8g

carbs

35.1g

fat

per cup, diced (132g)

Queso Blanco

365.8

cal

24g

protein

carbs

28.7g

fat

per cup, crumbled (118g)

Queso Fresco

364.8

cal

22.1g

protein

3.6g

carbs

29.1g

fat

per cup, crumbled (122g)

Reduced Fat Cheddar

29.4

cal

4.1g

protein

0.3g

carbs

1.2g

fat

per cubic inch (17g)

Reduced Fat Sour Cream

21.7

cal

0.8g

protein

0.8g

carbs

1.7g

fat

per tablespoon (12g)

Ricotta

186

cal

9.3g

protein

carbs

12.6g

fat

per 0.5 cup (124g)

Roquefort

313.7

cal

18.3g

protein

1.7g

carbs

26g

fat

per package (3 oz) (85g)

Sargento Shredded Mozzarella

321

cal

21.4g

protein

3.6g

carbs

25g

fat

per 100g

Sargento String Cheese

238

cal

28.6g

protein

4.8g

carbs

11.9g

fat

per 100g

Scrambled Egg

327.8

cal

22g

protein

3.5g

carbs

24.2g

fat

per cup (220g)

Siggi's Plain Skyr

cal

10.7g

protein

carbs

fat

per 100g

Skim Milk

362.6

cal

35g

protein

49.2g

carbs

2.5g

fat

per quart (980g)

Skyr

149.8

cal

protein

22g

carbs

fat

per container (227g)

Sour Cream

137.5

cal

2.2g

protein

15.5g

carbs

7.4g

fat

per individual (3.5 fl oz) (58g)

Stilton

cal

3.6g

protein

0.4g

carbs

4.9g

fat

per cubic inch (17g)

Stonyfield Vanilla Yogurt

101

cal

5.1g

protein

12.1g

carbs

3.5g

fat

per 100g

String Cheese

69.4

cal

3.2g

protein

6.6g

carbs

3.4g

fat

per oz (28g)

Swiss Cheese

958.9

cal

65.8g

protein

3.5g

carbs

75.6g

fat

per cup, melted (244g)

Tillamook Cheddar Cheese

393

cal

25g

protein

carbs

32.1g

fat

per 100g

Tillamook Medium Cheddar

393

cal

25g

protein

carbs

32.1g

fat

per 100g

Two Good Strawberry Yogurt

cal

protein

2.7g

carbs

1.3g

fat

per 100g

Two Good Vanilla Greek Yogurt

cal

protein

2.7g

carbs

1.3g

fat

per 100g

Unsalted Butter

493.4

cal

11.7g

protein

101.6g

carbs

4.4g

fat

per large (143g)

Vanilla Ice Cream

136.6

cal

2.3g

protein

15.6g

carbs

7.3g

fat

per serving 1/2 cup (66g)

Vermont Creamery Cultured Butter

714

cal

protein

14.3g

carbs

71.4g

fat

per 100g

Vital Farms Organic Butter

714

cal

protein

carbs

78.6g

fat

per 100g

Wallaby Vanilla Yogurt

cal

4.1g

protein

13.5g

carbs

1.5g

fat

per 100g

Whipped Cream

7.7

cal

0.1g

protein

0.4g

carbs

0.7g

fat

per tbsp (3g)

Whole Milk

18.9

cal

protein

1.5g

carbs

fat

per fl oz (31g)

Yoplait Strawberry Yogurt

cal

3.5g

protein

14.7g

carbs

1.2g

fat

per 100g

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDAOfficial Source

FDASafety Standards

HHSHealth Standards

NIHResearch Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.