High-Protein Dairy and Egg Products Foods
Compare 20 popular dairy and egg products by protein content: Mozzarella Cheese (Nonfat) (31.7g), Parmesan Cheese (30.1g), Swiss Cheese (27.0g). USDA-verified nutrition data ranked from highest to lowest protein per 100g.
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Protein Quality Note: We rank foods by total protein quantity. Be aware that animal sources (Meat, Dairy, Eggs) are "Complete Proteins" that your body absorbs easily, while some plant sources may be less efficient.
#1
Mozzarella Cheese (Nonfat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein31.7g
Calories141
Fat Content
0.0gUltra Lean
Protein %90%
#2
Parmesan Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein30.1g
Calories403
Fat Content
29.5gHigh Fat
Protein %30%
#3
Swiss Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein27.0g
Calories393
Fat Content
31.0gHigh Fat
Protein %27%
#4
Gouda Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein24.9g
Calories356
Fat Content
27.4gHigh Fat
Protein %28%
#5
Cheddar Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein24.3g
Calories410
Fat Content
33.8gHigh Fat
Protein %24%
#6
Provolone Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein23.5g
Calories357
Fat Content
28.1gHigh Fat
Protein %26%
#7
Mozzarella Cheese (Whole Milk)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein22.2g
Calories299
Fat Content
22.1gHigh Fat
Protein %30%
#8
Feta Cheese (Whole Milk)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein19.7g
Calories273
Fat Content
19.1gHigh Fat
Protein %29%
#9
Raw Egg (Whole)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein12.6g
Calories143
Fat Content
9.5gHigh Fat
Protein %35%
#10
Cottage Cheese (Full Fat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein11.6g
Calories103
Fat Content
4.2gModerate
Protein %45%
#11
Cottage Cheese (Lowfat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein11.0g
Calories84
Fat Content
2.3gModerate
Protein %52%
#12
Raw Egg (White)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein10.9g
Calories52
Fat Content
0.2gUltra Lean
Protein %84%
#13
Greek Yogurt (Nonfat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein10.3g
Calories61
Fat Content
0.4gUltra Lean
Protein %68%
#14
Greek Yogurt (Whole Milk)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein8.8g
Calories94
Fat Content
4.4gHigh Fat
Protein %37%
#15
Ricotta Cheese (Whole Milk)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein7.5g
Calories150
Fat Content
10.2gHigh Fat
Protein %20%
#16
Cream Cheese
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein6.2g
Calories350
Fat Content
34.4gHigh Fat
Protein %7%
#17
Yogurt (Nonfat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein4.2g
Calories50
Fat Content
0.1gUltra Lean
Protein %34%
#18
Yogurt (Whole Milk)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein3.8g
Calories78
Fat Content
4.5gHigh Fat
Protein %20%
#19
Milk (Nonfat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein3.4g
Calories35
Fat Content
0.2gUltra Lean
Protein %39%
#20
Milk (Reduced Fat)
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein3.3g
Calories50
Fat Content
2.0gHigh Fat
Protein %26%