Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Dairy and Egg Products Highest in Protein

118 results
Name
Protein
Data source
1
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
41.6g (83% DV)
Standard Release (Common)
2
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
19.9g (40% DV)
Standard Release (Common)
3
Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container
17.3g (35% DV)
Standard Release (Common)
4
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
16.5g (33% DV)
Standard Release (Common)
5
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
16.4g (33% DV)
Standard Release (Common)
6
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
16.1g (32% DV)
Standard Release (Common)
7
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
16g (32% DV)
Standard Release (Common)
8
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
15.4g (31% DV)
Standard Release (Common)
9
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
14.1g (28% DV)
Standard Release (Common)
10
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
14g (28% DV)
Standard Release (Common)
11
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
13g (26% DV)
Standard Release (Common)
12
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
12.9g (26% DV)
Standard Release (Common)
13
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
12.6g (25% DV)
Standard Release (Common)
14
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
12.3g (25% DV)
Standard Release (Common)
15
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
12.1g (24% DV)
Standard Release (Common)
16
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
12.1g (24% DV)
Standard Release (Common)
17
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
11.8g (24% DV)
Standard Release (Common)
18
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
11.7g (23% DV)
Standard Release (Common)
19
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
10.7g (21% DV)
Standard Release (Common)
20
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
10.2g (20% DV)
Standard Release (Common)
21
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
9.4g (19% DV)
Standard Release (Common)
22
Romano Cheese (Cheese, romano) 1 oz
9g (18% DV)
Standard Release (Common)
23
Mozzarella Cheese (Non-Fat Or Fat Free) (Cheese, mozzarella, nonfat) 1 oz
9g (18% DV)
Standard Release (Common)
24
Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams
9g (18% DV)
Standard Release (Common)
25
Cheddar Cheese (Non-Fat Or Fat Free) (Cheese, cheddar, nonfat or fat free) 1 serving
9g (18% DV)
Standard Release (Common)
26
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
8.8g (18% DV)
Standard Release (Common)
27
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
8.7g (17% DV)
Standard Release (Common)
28
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
8.5g (17% DV)
Standard Release (Common)
29
Gruyere Cheese (Cheese, gruyere) 1 oz
8.5g (17% DV)
Standard Release (Common)
30
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
8.4g (17% DV)
Standard Release (Common)
31
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
8.1g (16% DV)
Standard Release (Common)
32
Grated Parmesan (Cheese, parmesan, grated) 1 oz
8.1g (16% DV)
Standard Release (Common)
33
Fat Free Swiss Cheese (Cheese, Swiss, nonfat or fat free) 1 serving
8g (16% DV)
Standard Release (Common)
34
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
7.9g (16% DV)
Standard Release (Common)
35
Swiss Cheese (Cheese, swiss) 1 oz
7.7g (15% DV)
Standard Release (Common)
36
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
7.5g (15% DV)
Standard Release (Common)
37
Fontina Cheese (Cheese, fontina) 1 oz
7.3g (15% DV)
Standard Release (Common)
38
Provolone Cheese (Cheese, provolone) 1 oz
7.3g (15% DV)
Standard Release (Common)
39
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
7.2g (14% DV)
Standard Release (Common)
40
Caraway Cheese (Cheese, caraway) 1 oz
7.2g (14% DV)
Standard Release (Common)
41
Edam Cheese (Cheese, edam) 1 oz
7.1g (14% DV)
Standard Release (Common)
42
Gouda Cheese (Cheese, gouda) 1 oz
7.1g (14% DV)
Standard Release (Common)
43
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
7g (14% DV)
Standard Release (Common)
44
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
7g (14% DV)
Standard Release (Common)
45
Monterey Cheese (Cheese, monterey) 1 oz
7g (14% DV)
Standard Release (Common)
46
Tilsit Cheese (Cheese, tilsit) 1 oz
6.9g (14% DV)
Standard Release (Common)
47
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
6.9g (14% DV)
Standard Release (Common)
48
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
6.9g (14% DV)
Standard Release (Common)
49
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
6.9g (14% DV)
Standard Release (Common)
50
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
6.8g (14% DV)
Standard Release (Common)
51
Port De Salut Cheese (Cheese, port de salut) 1 oz
6.8g (14% DV)
Standard Release (Common)
52
Colby Cheese (Cheese, colby) 1 oz
6.7g (13% DV)
Standard Release (Common)
53
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
6.7g (13% DV)
Standard Release (Common)
54
Muenster Cheese (Cheese, muenster) 1 oz
6.6g (13% DV)
Standard Release (Common)
55
Chesire Cheese (Cheese, cheshire) 1 oz
6.6g (13% DV)
Standard Release (Common)
56
Brick Cheese (Cheese, brick) 1 oz
6.6g (13% DV)
Standard Release (Common)
57
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
6.6g (13% DV)
Standard Release (Common)
58
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
6.5g (13% DV)
Standard Release (Common)
59
Egg Omelet (Egg, whole, cooked, omelet) 1 large
6.4g (13% DV)
Standard Release (Common)
60
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
6.3g (13% DV)
Standard Release (Common)
61
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
6.3g (13% DV)
Standard Release (Common)
62
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
6.3g (13% DV)
Standard Release (Common)
63
Fried Eggs (Egg, whole, cooked, fried) 1 large
6.3g (13% DV)
Standard Release (Common)
64
Poached Eggs (Egg, whole, cooked, poached) 1 large
6.3g (13% DV)
Standard Release (Common)
65
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
6.1g (12% DV)
Standard Release (Common)
66
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
6.1g (12% DV)
Standard Release (Common)
67
Roquefort (Cheese, roquefort) 1 oz
6.1g (12% DV)
Standard Release (Common)
68
Queso Blanco (Cheese, white, queso blanco) 1/4 cup
6.1g (12% DV)
Standard Release (Common)
69
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
6.1g (12% DV)
Standard Release (Common)
70
Blue Cheese (Cheese, blue) 1 oz
6.1g (12% DV)
Standard Release (Common)
71
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
6g (12% DV)
Standard Release (Common)
72
Brie Cheese (Cheese, brie) 1 oz
5.9g (12% DV)
Standard Release (Common)
73
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
5.9g (12% DV)
Standard Release (Common)
74
Camambert (Cheese, camembert) 1 oz
5.6g (11% DV)
Standard Release (Common)
75
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
5.6g (11% DV)
Standard Release (Common)
76
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
5.6g (11% DV)
Standard Release (Common)
77
Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup
5.4g (11% DV)
Standard Release (Common)
78
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
5.3g (11% DV)
Standard Release (Common)
79
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
5.1g (10% DV)
Standard Release (Common)
80
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
4.8g (10% DV)
Standard Release (Common)
81
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
4.6g (9% DV)
Standard Release (Common)
82
Feta Cheese (Cheese, feta) 1 oz
4g (8% DV)
Standard Release (Common)
83
Nonfat American Cheese (Cheese, American, nonfat or fat free) 1 serving
4g (8% DV)
Standard Release (Common)
84
Limburger Cheese (Cheese, limburger) 1 cubic inch
3.6g (7% DV)
Standard Release (Common)
85
Raw Egg Whites (Egg, white, raw, fresh) 1 large
3.6g (7% DV)
Standard Release (Common)
86
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
3.5g (7% DV)
Standard Release (Common)
87
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
3.5g (7% DV)
Standard Release (Common)
88
Fat Free Chocolate Milk (Milk, chocolate, fat free, with added vitamin A and vitamin D) 100 grams
3.4g (7% DV)
Standard Release (Common)
89
Ice cream cookie sandwich 1 serving
3g (6% DV)
Standard Release (Common)
90
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
3g (6% DV)
Standard Release (Common)
91
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
2.8g (6% DV)
Standard Release (Common)
92
Gjetost Cheese (Cheese, gjetost) 1 oz
2.7g (5% DV)
Standard Release (Common)
93
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
2.7g (5% DV)
Standard Release (Common)
94
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
2.6g (5% DV)
Standard Release (Common)
95
Neufchatel Cheese (Cheese, neufchatel) 1 oz
2.6g (5% DV)
Standard Release (Common)
96
Evaporated Milk (Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D) 1 fl oz
2.4g (5% DV)
Standard Release (Common)
97
Dried Eggs (Egg, whole, dried) 1 tbsp
2.4g (5% DV)
Standard Release (Common)
98
Sweet Whey Fluid (Whey, sweet, fluid) 1 cup
2.1g (4% DV)
Standard Release (Common)
99
Shredded Parmesan (Cheese, parmesan, shredded) 1 tbsp
1.9g (4% DV)
Standard Release (Common)
100
Goat Milk (Milk, goat, fluid, with added vitamin D) 1 fl oz
1.1g (2% DV)
Standard Release (Common)
101
Queso Cotija (Cheese, mexican, queso cotija) 2 tsp
1g (2% DV)
Standard Release (Common)
102
Dried Sweet Whey Powder (Whey, sweet, dried) 1 tbsp
1g (2% DV)
Standard Release (Common)
103
Half And Half Cream (Cream, fluid, half and half) 1 fl oz
0.9g (2% DV)
Standard Release (Common)
104
Cream Cheese (Cheese, cream) 1 tbsp
0.9g (2% DV)
Standard Release (Common)
105
Light Cream (Coffe Cream) (Cream, fluid, light (coffee cream or table cream)) 1 fl oz
0.9g (2% DV)
Standard Release (Common)
106
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
0.8g (2% DV)
Standard Release (Common)
107
Low Fat Sour Cream (Sour cream, reduced fat) 1 tablespoon
0.8g (2% DV)
Standard Release (Common)
108
Imitation Sour Cream (Sour cream, imitation, cultured) 1 oz
0.7g (1% DV)
Standard Release (Common)
109
Lowfat Sour Cream (Cream, sour, reduced fat, cultured) 1 tbsp
0.4g (1% DV)
Standard Release (Common)
110
Fat Free Sour Cream (Sour cream, fat free) 1 tablespoon
0.4g (1% DV)
Standard Release (Common)
111
Dried Whey Powder (Acid) (Whey, acid, dried) 1 tbsp
0.3g (1% DV)
Standard Release (Common)
112
Breast Milk (Human) (Milk, human, mature, fluid) 1 fl oz
0.3g (1% DV)
Standard Release (Common)
113
Cultured Sour Cream (Cream, sour, cultured) 1 tbsp
0.3g (1% DV)
Standard Release (Common)
114
Unsalted Butter (Butter, without salt) 1 tbsp
0.1g (0% DV)
Standard Release (Common)
115
Whipped Cream (Cream, whipped, cream topping, pressurized) 1 tbsp
0.1g (0% DV)
Standard Release (Common)
116
Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)
0g (0% DV)
Standard Release (Common)
117
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
0g (0% DV)
Standard Release (Common)
118
Whipped Butter (Salted) (Butter, whipped, with salt) 1 pat (1 inch sq, 1/3 inch high)
0g (0% DV)
Standard Release (Common)