Dairy and eggs: calories and macros
44 foods, highest protein per calorie first. Tap one for portion sizes and comparisons.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Quark (low-fat) | 100 g | 68 | 12 g | 4 g | 0.2 g |
| Greek Yogurt (non-fat) | 100 g | 59 | 10 g | 3.6 g | 0.4 g |
| Cottage Cheese (low-fat) | 100 g | 72 | 12 g | 3.4 g | 1 g |
| Skim Milk | 240 ml | 83 | 8 g | 12 g | 0.2 g |
| Parmesan Cheese | 15 g | 65 | 5.9 g | 0.5 g | 4.3 g |
| Soy Milk (unsweetened) | 240 ml | 80 | 7 g | 4 g | 4 g |
| String Cheese | 1 stick | 80 | 7 g | 1 g | 6 g |
| Low-Fat Plain Yoghurt | 100 g | 63 | 5.3 g | 7.7 g | 1.5 g |
| Kefir (plain) | 240 ml | 110 | 9 g | 12 g | 2 g |
| Buttermilk | 240 ml | 98 | 8 g | 12 g | 2.2 g |
| Edam Cheese | 30 g | 101 | 7.5 g | 0.4 g | 7.8 g |
| Mozzarella Cheese | 30 g | 85 | 6.3 g | 0.6 g | 6.3 g |
| Swiss Cheese | 30 g | 108 | 7.6 g | 1.5 g | 7.9 g |
| Halloumi Cheese (grilled) | 30 g | 100 | 6.9 g | 0.6 g | 8 g |
| Paneer | 100 g | 265 | 18 g | 1.2 g | 21 g |
| Low-Fat Milk (2%) | 240 ml | 122 | 8 g | 12 g | 4.8 g |
| Ricotta Cheese | 100 g | 174 | 11 g | 3 g | 13 g |
| Cheddar Cheese | 28 g | 113 | 7 g | 0.4 g | 9 g |
| Gouda Cheese | 30 g | 113 | 7 g | 0.6 g | 9 g |
| Blue Cheese | 30 g | 100 | 6 g | 0.7 g | 8.1 g |
| Lactose-Free Milk | 240 ml | 137 | 8 g | 12 g | 5 g |
| Goat Cheese | 30 g | 103 | 6 g | 0.4 g | 8.5 g |
| Maas (fermented milk) | 100 g | 62 | 3.4 g | 4.7 g | 3.3 g |
| Full Cream Milk | 240 ml | 149 | 8 g | 12 g | 8 g |
| Feta Cheese | 30 g | 75 | 4 g | 1.2 g | 6 g |
| Goat Milk | 240 ml | 168 | 8.7 g | 11 g | 10 g |
| Evaporated Milk | 30 g | 42 | 2.1 g | 3.2 g | 2.2 g |
| Labneh (strained yoghurt) | 100 g | 140 | 7 g | 4 g | 11 g |
| Almond Milk (unsweetened) | 240 ml | 39 | 1.5 g | 1.4 g | 2.9 g |
| Flavoured Yoghurt | 100 g | 105 | 3.8 g | 16 g | 2.7 g |
| Full Cream Yoghurt (plain) | 100 g | 97 | 3.5 g | 7 g | 5 g |
| Custard | 100 g | 122 | 3.7 g | 18 g | 4 g |
| Milkshake (chocolate) | 300 ml | 320 | 9 g | 48 g | 10 g |
| Frozen Yoghurt | 100 g | 159 | 4 g | 24 g | 6 g |
| Oat Milk | 240 ml | 120 | 3 g | 16 g | 5 g |
| Condensed Milk (sweetened) | 30 g | 98 | 2.4 g | 16.6 g | 2.6 g |
| Gelato (vanilla) | 100 g | 180 | 4 g | 24 g | 8 g |
| Cream Cheese | 30 g | 97 | 1.7 g | 1.2 g | 9.7 g |
| Ice Cream (vanilla) | 100 g | 207 | 3.5 g | 24 g | 11 g |
| Sour Cream | 30 g | 59 | 0.7 g | 1.2 g | 5.8 g |
| Fresh Cream (whipping) | 30 ml | 111 | 0.7 g | 0.9 g | 12 g |
| Whipped Cream | 15 g | 52 | 0.2 g | 1.6 g | 5.5 g |
| Margarine | 14 g | 71 | 0.1 g | 0.1 g | 8 g |
| Butter | 14 g | 102 | 0.1 g | 0 g | 11.5 g |