Nutrient Ranking Tool

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118 Dairy and Egg Products Highest in Protein

Ranked by a Common Serving Size
50g Protein = 100% DV
  1. Grated Parmesan Cheese (Low-Sodium)
    (Cheese Parmesan Low Sodium)
    41.6g (83% DV) in 1 cup, grated
    Database: Standard Release (Common) View
  2. Lowfat Greek Yogurt
    (Yogurt Greek Plain Lowfat)
    19.9g (40% DV) in 1 container (7 oz)
    Database: Standard Release (Common) View
  3. Nonfat Greek Yogurt
    (Yogurt Greek Plain Nonfat (Includes Foods For Usda's Food Distribution Program))
    17.3g (35% DV) in 1 container
    Database: Standard Release (Common) View
  4. Skim Milk
    (Milk Nonfat Fluid With Added Vitamin A And Vitamin D (Fat Free Or Skim))
    16.5g (33% DV) in 16oz glass
    Database: Standard Release (Common) View
  5. Low-Fat Milk 1%
    (Milk Lowfat Fluid 1% Milkfat With Added Vitamin A And Vitamin D)
    16.4g (33% DV) in 16oz glass
    Database: Standard Release (Common) View
  6. Low-Fat Milk 2%
    (Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D)
    16.1g (32% DV) in 16oz glass
    Database: Standard Release (Common) View
  7. High Fat Milk (3.7% Fat)
    (Milk Producer Fluid 3.7% Milkfat)
    16g (32% DV) in 16oz glass
    Database: Standard Release (Common) View
  8. Whole Milk
    (Milk Whole 3.25% Milkfat With Added Vitamin D)
    15.4g (31% DV) in 16oz glass
    Database: Standard Release (Common) View
  9. Lowfat Ricotta
    (Cheese Ricotta Part Skim Milk)
    14.1g (28% DV) in 1/2 cup
    Database: Standard Release (Common) View
  10. Non-Fat Yogurt
    (Yogurt Plain Skim Milk)
    14g (28% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  11. Nonfat Greek Vanilla Yogurt
    (Yogurt Greek Vanilla Nonfat)
    13g (26% DV) in 1 container (5.3 oz)
    Database: Standard Release (Common) View
  12. Low-Fat Yogurt
    (Yogurt Plain Low Fat)
    12.9g (26% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  13. Cottage Cheese (Blended)
    (Cheese Cottage Creamed Large Or Small Curd)
    12.6g (25% DV) in 4 oz
    Database: Standard Release (Common) View
  14. Lowfat Greek Strawberry Yogurt
    (Yogurt Greek Strawberry Lowfat)
    12.3g (25% DV) in 1 container (5.3 oz)
    Database: Standard Release (Common) View
  15. Cottage Cheese (Blended With Fruit)
    (Cheese Cottage Creamed With Fruit)
    12.1g (24% DV) in 4 oz
    Database: Standard Release (Common) View
  16. Nonfat Greek Strawberry Yogurt
    (Yogurt Greek Strawberry Nonfat)
    12.1g (24% DV) in 1 container (5.3 oz)
    Database: Standard Release (Common) View
  17. Lowfat Cottage Cheese (2%)
    (Cheese Cottage Lowfat 2% Milkfat)
    11.8g (24% DV) in 4 oz
    Database: Standard Release (Common) View
  18. Nonfat Cottage Cheese
    (Cheese Cottage Nonfat Uncreamed Dry Large Or Small Curd)
    11.7g (23% DV) in 4 oz
    Database: Standard Release (Common) View
  19. Low Fat Fruit Yogurt (With Vitamin D)
    (Yogurt Fruit Low Fat 10 Grams Protein Per 8 Ounce Fortified With Vitamin D)
    10.7g (21% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  20. Grated Parmesan (Hard)
    (Cheese Parmesan Hard)
    10.2g (20% DV) in 1 oz
    Database: Standard Release (Common) View
  21. Ricotta Cheese
    (Cheese Ricotta Whole Milk)
    9.4g (19% DV) in 1/2 cup
    Database: Standard Release (Common) View
  22. Cheddar Cheese (Non-Fat Or Fat Free)
    (Cheese Cheddar Nonfat Or Fat Free)
    9g (18% DV) in 1 serving
    Database: Standard Release (Common) View
  23. Greek Yogurt (Plain)
    (Yogurt Greek Plain Whole Milk)
    9g (18% DV) in 100 grams
    Database: Standard Release (Common) View
  24. Mozzarella Cheese (Non-Fat Or Fat Free)
    (Cheese Mozzarella Nonfat)
    9g (18% DV) in 1 oz
    Database: Standard Release (Common) View
  25. Romano Cheese
    (Cheese Romano)
    9g (18% DV) in 1 oz
    Database: Standard Release (Common) View
  26. Hot Cocoa
    (Milk Chocolate Beverage Hot Cocoa Homemade)
    8.8g (18% DV) in 1 cup
    Database: Standard Release (Common) View
  27. Hard Goat Cheese
    (Cheese Goat Hard Type)
    8.7g (17% DV) in 1 oz
    Database: Standard Release (Common) View
  28. Plain Yogurt
    (Yogurt Plain Whole Milk)
    8.5g (17% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  29. Gruyere Cheese
    (Cheese Gruyere)
    8.5g (17% DV) in 1 oz
    Database: Standard Release (Common) View
  30. Dehydrated Milk
    (Milk Dry Whole With Added Vitamin D)
    8.4g (17% DV) in 1/4 cup
    Database: Standard Release (Common) View
  31. Lowfat Buttermilk
    (Milk Buttermilk Fluid Cultured Lowfat)
    8.1g (16% DV) in 1 cup
    Database: Standard Release (Common) View
  32. Grated Parmesan
    (Cheese Parmesan Grated)
    8.1g (16% DV) in 1 oz
    Database: Standard Release (Common) View
  33. Fatfree Swiss Cheese
    (Cheese Swiss Nonfat Or Fat Free)
    8g (16% DV) in 1 serving
    Database: Standard Release (Common) View
  34. Buttermilk
    (Milk Buttermilk Fluid Whole)
    7.9g (16% DV) in 1 cup
    Database: Standard Release (Common) View
  35. Swiss Cheese
    (Cheese Swiss)
    7.7g (15% DV) in 1 oz
    Database: Standard Release (Common) View
  36. Lowfat Chocolate Milk
    (Milk Chocolate Fluid Commercial Reduced Fat With Added Vitamin A And Vitamin D)
    7.5g (15% DV) in 1 cup
    Database: Standard Release (Common) View
  37. Fontina Cheese
    (Cheese Fontina)
    7.3g (15% DV) in 1 oz
    Database: Standard Release (Common) View
  38. Provolone Cheese
    (Cheese Provolone)
    7.3g (15% DV) in 1 oz
    Database: Standard Release (Common) View
  39. Caraway Cheese
    (Cheese Caraway)
    7.2g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  40. Nonfat Vanilla Yogurt
    (Yogurt Vanilla Non-Fat)
    7.2g (14% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  41. Edam Cheese
    (Cheese Edam)
    7.1g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  42. Gouda Cheese
    (Cheese Gouda)
    7.1g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  43. Monterey Cheese
    (Cheese Monterey)
    7g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  44. Processed Swiss Cheese
    (Cheese Pasteurized Process Swiss)
    7g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  45. Low Fat Provolone
    (Cheese Provolone Reduced Fat)
    7g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  46. Mozzarella (Lowfat)
    (Cheese Mozzarella Part Skim Milk)
    6.9g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  47. Tilsit Cheese
    (Cheese Tilsit)
    6.9g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  48. Lowfat Cheddar Cheese
    (Cheese Low Fat Cheddar Or Colby)
    6.9g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  49. Low-Sodium Cheddar Cheese
    (Cheese Low-Sodium Cheddar Or Colby)
    6.9g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  50. Port De Salut Cheese
    (Cheese Port De Salut)
    6.8g (14% DV) in 1 oz
    Database: Standard Release (Common) View
  51. Sharp Cheddar Cheese
    (Cheese Cheddar Sharp Sliced)
    6.8g (14% DV) in 1 slice (1 oz)
    Database: Standard Release (Common) View
  52. Colby Cheese
    (Cheese Colby)
    6.7g (13% DV) in 1 oz
    Database: Standard Release (Common) View
  53. Mozzarella (Hard And Lowfat)
    (Cheese Mozzarella Low Moisture Part-Skim)
    6.7g (13% DV) in 1 oz
    Database: Standard Release (Common) View
  54. Mexican Blend Cheese
    (Cheese Mexican Blend)
    6.6g (13% DV) in 1/4 cup shredded
    Database: Standard Release (Common) View
  55. Chesire Cheese
    (Cheese Cheshire)
    6.6g (13% DV) in 1 oz
    Database: Standard Release (Common) View
  56. Brick Cheese
    (Cheese Brick)
    6.6g (13% DV) in 1 oz
    Database: Standard Release (Common) View
  57. Muenster Cheese
    (Cheese Muenster)
    6.6g (13% DV) in 1 oz
    Database: Standard Release (Common) View
  58. Cheddar Cheese
    (Cheese Cheddar (Includes Foods For Usda's Food Distribution Program))
    6.5g (13% DV) in 1 oz
    Database: Standard Release (Common) View
  59. Egg Omelet
    (Egg Whole Cooked Omelet)
    6.4g (13% DV) in 1 large
    Database: Standard Release (Common) View
  60. Eggs (Raw)
    (Egg Whole Raw Fresh)
    6.3g (13% DV) in 1 large
    Database: Standard Release (Common) View
  61. Mozzarella
    (Cheese Mozzarella Whole Milk)
    6.3g (13% DV) in 1 oz
    Database: Standard Release (Common) View
  62. Fried Eggs
    (Egg Whole Cooked Fried)
    6.3g (13% DV) in 1 large
    Database: Standard Release (Common) View
  63. Hard Boiled Eggs
    (Egg Whole Cooked Hard-Boiled)
    6.3g (13% DV) in 1 large
    Database: Standard Release (Common) View
  64. Poached Eggs
    (Egg Whole Cooked Poached)
    6.3g (13% DV) in 1 large
    Database: Standard Release (Common) View
  65. Mozzarella (Hard)
    (Cheese Mozzarella Whole Milk Low Moisture)
    6.1g (12% DV) in 1 oz
    Database: Standard Release (Common) View
  66. Queso Chihuahua
    (Cheese Mexican Queso Chihuahua)
    6.1g (12% DV) in 1 oz
    Database: Standard Release (Common) View
  67. Blue Cheese
    (Cheese Blue)
    6.1g (12% DV) in 1 oz
    Database: Standard Release (Common) View
  68. Scrambled Eggs
    (Egg Whole Cooked Scrambled)
    6.1g (12% DV) in 1 large
    Database: Standard Release (Common) View
  69. Queso Blanco
    (Cheese White Queso Blanco)
    6.1g (12% DV) in 1/4 cup
    Database: Standard Release (Common) View
  70. Roquefort
    (Cheese Roquefort)
    6.1g (12% DV) in 1 oz
    Database: Standard Release (Common) View
  71. Nonfat Chocolate Yogurt
    (Yogurt Chocolate Nonfat Milk Fortified With Vitamin D)
    6g (12% DV) in 1 container (6 oz)
    Database: Standard Release (Common) View
  72. Egg White Powder
    (Egg White Dried Stabilized Glucose Reduced)
    5.9g (12% DV) in 1 tbsp
    Database: Standard Release (Common) View
  73. Brie Cheese
    (Cheese Brie)
    5.9g (12% DV) in 1 oz
    Database: Standard Release (Common) View
  74. Cold Pack American Cheese
    (Cheese Food Cold Pack American)
    5.6g (11% DV) in 1 oz
    Database: Standard Release (Common) View
  75. Camambert
    (Cheese Camembert)
    5.6g (11% DV) in 1 oz
    Database: Standard Release (Common) View
  76. American Cheese Spread
    (Cheese Spread Pasteurized Process American)
    5.6g (11% DV) in 1 slice
    Database: Standard Release (Common) View
  77. Queso Fresco
    (Cheese Fresh Queso Fresco)
    5.4g (11% DV) in 1/4 cup
    Database: Standard Release (Common) View
  78. Soft Goat Cheese
    (Cheese Goat Soft Type)
    5.3g (11% DV) in 1 oz
    Database: Standard Release (Common) View
  79. Processed American Cheese (With Vitamin D)
    (Cheese Pasteurized Process American Fortified With Vitamin D)
    5.1g (10% DV) in 1 oz
    Database: Standard Release (Common) View
  80. American Cheese
    (Cheese Food Pasteurized Process American Vitamin D Fortified)
    4.8g (10% DV) in 1 oz
    Database: Standard Release (Common) View
  81. Processed Pimento Cheese
    (Cheese Pasteurized Process Pimento)
    4.6g (9% DV) in 1 slice (3/4 oz)
    Database: Standard Release (Common) View
  82. Feta Cheese
    (Cheese Feta)
    4g (8% DV) in 1 oz
    Database: Standard Release (Common) View
  83. Nonfat American Cheese
    (Cheese American Nonfat Or Fat Free)
    4g (8% DV) in 1 serving
    Database: Standard Release (Common) View
  84. Egg Whites (Raw)
    (Egg White Raw Fresh)
    3.6g (7% DV) in 1 large
    Database: Standard Release (Common) View
  85. Limburger Cheese
    (Cheese Limburger)
    3.6g (7% DV) in 1 cubic inch
    Database: Standard Release (Common) View
  86. Lowfat Cottage Cheese (1%)
    (Cheese Cottage Lowfat 1% Milkfat)
    3.5g (7% DV) in 1 oz
    Database: Standard Release (Common) View
  87. Soft Serve Chocolate Ice Cream
    (Ice Cream Soft Serve Chocolate)
    3.5g (7% DV) in 1/2 cup
    Database: Standard Release (Common) View
  88. Fatfree Chocolate Milk
    (Milk Chocolate Fat Free With Added Vitamin A And Vitamin D)
    3.4g (7% DV) in 100 grams
    Database: Standard Release (Common) View
  89. Sweetened Condensed Milk
    (Milk Canned Condensed Sweetened)
    3g (6% DV) in 1 fl oz
    Database: Standard Release (Common) View
  90. Ice Cream Cookie Sandwich
    3g (6% DV) in 1 serving
    Database: Standard Release (Common) View
  91. Fat Free Cream Cheese
    (Cheese Cream Fat Free)
    2.8g (6% DV) in 1 tbsp
    Database: Standard Release (Common) View
  92. Egg Yolks (Raw)
    (Egg Yolk Raw Fresh)
    2.7g (5% DV) in 1 large
    Database: Standard Release (Common) View
  93. Gjetost Cheese
    (Cheese Gjetost)
    2.7g (5% DV) in 1 oz
    Database: Standard Release (Common) View
  94. Light Whipping Cream
    (Cream Fluid Light Whipping)
    2.6g (5% DV) in 1 cup, whipped
    Database: Standard Release (Common) View
  95. Neufchatel Cheese
    (Cheese Neufchatel)
    2.6g (5% DV) in 1 oz
    Database: Standard Release (Common) View
  96. Evaporated Milk
    (Milk Canned Evaporated Nonfat With Added Vitamin A And Vitamin D)
    2.4g (5% DV) in 1 fl oz
    Database: Standard Release (Common) View
  97. Dried Eggs
    (Egg Whole Dried)
    2.4g (5% DV) in 1 tbsp
    Database: Standard Release (Common) View
  98. Sweet Whey Fluid
    (Whey Sweet Fluid)
    2.1g (4% DV) in 1 cup
    Database: Standard Release (Common) View
  99. Shredded Parmesan
    (Cheese Parmesan Shredded)
    1.9g (4% DV) in 1 tbsp
    Database: Standard Release (Common) View
  100. Goat Milk
    (Milk Goat Fluid With Added Vitamin D)
    1.1g (2% DV) in 1 fl oz
    Database: Standard Release (Common) View
  101. Dried Sweet Whey Powder
    (Whey Sweet Dried)
    1g (2% DV) in 1 tbsp
    Database: Standard Release (Common) View
  102. Queso Cotija
    (Cheese Mexican Queso Cotija)
    1g (2% DV) in 2 tsp
    Database: Standard Release (Common) View
  103. Light Cream (Coffe Cream)
    (Cream Fluid Light (Coffee Cream Or Table Cream))
    0.9g (2% DV) in 1 fl oz
    Database: Standard Release (Common) View
  104. Cream Cheese
    (Cheese Cream)
    0.9g (2% DV) in 1 tbsp
    Database: Standard Release (Common) View
  105. Half And Half Cream
    (Cream Fluid Half And Half)
    0.9g (2% DV) in 1 fl oz
    Database: Standard Release (Common) View
  106. Heavy Whipping Cream
    (Cream Fluid Heavy Whipping)
    0.8g (2% DV) in 1 fl oz
    Database: Standard Release (Common) View
  107. Low Fat Sour Cream
    (Sour Cream Reduced Fat)
    0.8g (2% DV) in 1 tablespoon
    Database: Standard Release (Common) View
  108. Imitation Sour Cream
    (Sour Cream Imitation Cultured)
    0.7g (1% DV) in 1 oz
    Database: Standard Release (Common) View
  109. Fat Free Sour Cream
    (Sour Cream Fat Free)
    0.4g (1% DV) in 1 tablespoon
    Database: Standard Release (Common) View
  110. Lowfat Sour Cream
    (Cream Sour Reduced Fat Cultured)
    0.4g (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
  111. Breast Milk (Human)
    (Milk Human Mature Fluid (For Reference Only))
    0.3g (1% DV) in 1 fl oz
    Database: Standard Release (Common) View
  112. Dried Whey Powder (Acid)
    (Whey Acid Dried)
    0.3g (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
  113. Cultured Sour Cream
    (Cream Sour Cultured)
    0.3g (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
  114. Whipped Cream
    (Cream Whipped Cream Topping Pressurized)
    0.1g in 1 tbsp
    Database: Standard Release (Common) View
  115. Unsalted Butter
    (Butter Without Salt)
    0.1g in 1 tbsp
    Database: Standard Release (Common) View
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