Dairy and Egg Products

Category guide

291 entries of milk, cheese, yogurt, butter, cream, and eggs. Dairy delivers calcium, high-quality protein, and vitamin B12, with fat content spanning from skim milk to heavy cream — the single largest lever within this category. Eggs stand apart: moderate calories, complete protein, and rich choline and B12.

Tips for choosing

• Fat percent on milk and yogurt is the fastest predictor of the calorie column.
• Aged cheeses concentrate protein and calcium but also sodium.
• Plain yogurt without added sugar keeps the sugars column low; flavored versions change that.
• Eggs are the reference for complete protein — compare their amino acid rows.

Standout foods in this category

Top 10 by Protein

1. 1 Egg, white, dried, stabilized, glucose reduced 84.08 g
2. 2 Egg, white, dried, powder, stabilized, glucose reduced 82.4 g
3. 3 Egg, white, dried 81.1 g
4. 4 Egg, white, dried, flakes, stabilized, glucose reduced 76.92 g
5. 5 Egg substitute, powder 55.5 g
6. 6 Protein supplement, milk based, Muscle Milk Light, powder 50.0 g
7. 7 Egg, whole, dried, stabilized, glucose reduced 48.17 g
8. 8 Egg, whole, dried 48.05 g
9. 9 Protein supplement, milk based, Muscle Milk, powder 45.71 g
10. 10 Cheese, parmesan, low sodium 41.6 g