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List of High Protein Foods - Dairy and Egg Products
List of High Protein Foods for dairy and egg products as classified by the US FDA.
Protein is essential for your body to build, repair, and maintaining muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.
The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.
Therefore, the following high protein foods from the dairy and egg products category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:
- The food derives greater than 20% of its calories from protein, and
- The calories from fat are less than 25% of total calories.
The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.
Additionally, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Beverage, instant breakfast powder, chocolate, not reconstituted | 100 grams | 353 | 19.9 | 24% | 1.4 | 3% | * |
| 4 oz | 400 | 22.6 | 24% | 1.6 | 3% | * |
| Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | 1 oz | 101 | 10.1 | 43% | 1.4 | 13% | * |
| 100 grams | 358 | 35.8 | 43% | 5.1 | 13% | |
| 4 oz | 406 | 40.6 | 43% | 5.8 | 13% | |
| Beverage, milkshake mix, dry, not chocolate | 100 grams | 328 | 23.5 | 31% | 2.6 | 7% | * |
| 4 oz | 372 | 26.6 | 31% | 2.9 | 7% | * |
| Cheese food, imitation | 100 grams | 141 | 22.4 | 68% | 1.3 | 8% | * |
| 4 oz | 160 | 25.4 | 68% | 1.5 | 8% | * |
| Cheese, cottage, lowfat, 1% milkfat | 1 cup | 163 | 28.0 | 73% | 2.3 | 12% | * |
| 100 grams | 72 | 12.4 | 73% | 1.0 | 12% | * |
| 4 oz | 82 | 14.0 | 73% | 1.2 | 12% | * |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Cheese, cottage, lowfat, 1% milkfat, lactose reduced | 1 cup | 168 | 28.1 | 72% | 2.3 | 12% | * |
| 100 grams | 74 | 12.4 | 72% | 1.0 | 12% | * |
| 4 oz | 84 | 14.1 | 72% | 1.1 | 12% | * |
| Cheese, cottage, lowfat, 1% milkfat, no sodium added | 1 cup | 163 | 28.0 | 74% | 2.3 | 12% | * |
| 100 grams | 72 | 12.4 | 74% | 1.0 | 12% | * |
| 4 oz | 82 | 14.1 | 74% | 1.1 | 12% | * |
| Cheese, cottage, lowfat, 1% milkfat, with vegetables | 1 cup | 151 | 24.6 | 69% | 2.3 | 13% | * |
| 100 grams | 67 | 10.9 | 69% | 1.0 | 13% | * |
| 4 oz | 76 | 12.4 | 69% | 1.1 | 13% | * |
| Cheese, cottage, lowfat, 2% milkfat | 1 cup | 203 | 31.1 | 65% | 4.4 | 19% | |
| 100 grams | 90 | 13.7 | 65% | 1.9 | 19% | * |
| 4 oz | 102 | 15.6 | 65% | 2.2 | 19% | * |
| Cheese, cottage, nonfat, uncreamed, dry, large or small curd | 1 cup | 123 | 25.0 | 87% | 0.6 | 4% | * |
| 100 grams | 85 | 17.3 | 87% | 0.4 | 4% | * |
| 4 oz | 96 | 19.5 | 87% | 0.5 | 4% | * |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Cheese, cream, fat free | 100 grams | 96 | 14.4 | 64% | 1.4 | 12% | * |
| 4 oz | 109 | 16.3 | 64% | 1.5 | 12% | * |
| Cheese, mozzarella, nonfat | 1 cup, shredded | 168 | 35.8 | 91% | 0.0 | 0% | * |
| 100 grams | 149 | 31.7 | 91% | 0.0 | 0% | * |
| 4 oz | 169 | 35.9 | 91% | 0.0 | 0% | * |
| Cheese, pasteurized process, cheddar or american, fat-free | 100 grams | 148 | 22.5 | 65% | 0.8 | 5% | * |
| 4 oz | 168 | 25.5 | 65% | 0.9 | 5% | * |
| Egg, white, dried | 1 oz | 108 | 23.0 | 91% | 0.0 | 0% | * |
| 100 grams | 382 | 81.1 | 91% | 0.0 | 0% | * |
| 4 oz | 433 | 92.0 | 91% | 0.0 | 0% | * |
| Egg, white, dried, flakes, glucose reduced | .5 lb | 797 | 174.6 | 94% | 0.1 | 0% | * |
| 1 oz | 100 | 21.8 | 94% | 0.0 | 0% | * |
| 100 grams | 351 | 76.9 | 94% | 0.0 | 0% | * |
| 4 oz | 398 | 87.2 | 94% | 0.0 | 0% | * |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Egg, white, dried, powder, glucose reduced | 1 cup | 402 | 88.2 | 94% | 0.0 | 0% | * |
| 1 oz | 107 | 23.4 | 94% | 0.0 | 0% | * |
| 1 tbsp | 53 | 11.5 | 94% | 0.0 | 0% | * |
| 100 grams | 376 | 82.4 | 94% | 0.0 | 0% | * |
| 4 oz | 426 | 93.4 | 94% | 0.0 | 0% | * |
| Egg, white, raw, fresh | 1 cup | 126 | 26.5 | 90% | 0.4 | 3% | * |
| 100 grams | 52 | 10.9 | 90% | 0.2 | 3% | * |
| 4 oz | 59 | 12.4 | 90% | 0.2 | 3% | * |
| KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product | 100 grams | 148 | 22.7 | 65% | 1.0 | 6% | * |
| 4 oz | 168 | 25.7 | 65% | 1.1 | 6% | * |
| Milk, canned, evaporated, nonfat | 1 cup | 200 | 19.3 | 41% | 0.5 | 2% | * |
| Milk, dry, nonfat, calcium reduced | .25 lb | 400 | 40.1 | 43% | 0.2 | 0% | * |
| 1 oz | 100 | 10.1 | 43% | 0.1 | 0% | * |
| 100 grams | 354 | 35.5 | 43% | 0.2 | 0% | * |
| 4 oz | 401 | 40.3 | 43% | 0.2 | 0% | * |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Milk, dry, nonfat, instant, with added vitamin A | 1 cup | 243 | 23.9 | 42% | 0.5 | 2% | * |
| 1 envelope | 326 | 31.9 | 42% | 0.7 | 2% | * |
| 100 grams | 358 | 35.1 | 42% | 0.7 | 2% | * |
| 4 oz | 406 | 39.8 | 42% | 0.8 | 2% | * |
| Milk, dry, nonfat, instant, without added vitamin A | 1 cup | 243 | 23.9 | 42% | 0.5 | 2% | * |
| 1 envelope | 326 | 31.9 | 42% | 0.7 | 2% | * |
| 100 grams | 358 | 35.1 | 42% | 0.7 | 2% | * |
| 4 oz | 406 | 39.8 | 42% | 0.8 | 2% | * |
| Milk, dry, nonfat, regular, with added vitamin A | .25 cup | 109 | 10.8 | 43% | 0.2 | 2% | * |
| 1 cup | 434 | 43.4 | 43% | 0.9 | 2% | * |
| 1 oz | 103 | 10.3 | 43% | 0.2 | 2% | * |
| 100 grams | 362 | 36.2 | 43% | 0.8 | 2% | * |
| 4 oz | 411 | 41.0 | 43% | 0.9 | 2% | * |
| Milk, dry, nonfat, regular, without added vitamin A | .25 cup | 109 | 10.8 | 43% | 0.2 | 2% | * |
| 1 cup | 434 | 43.4 | 43% | 0.9 | 2% | * |
| 1 oz | 103 | 10.3 | 43% | 0.2 | 2% | * |
| 100 grams | 362 | 36.2 | 43% | 0.8 | 2% | * |
| 4 oz | 411 | 41.0 | 43% | 0.9 | 2% | * |
| Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim) | 1 quart | 403 | 39.0 | 41% | 2.5 | 5% | * |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Milk, nonfat, fluid, without added vitamin A (fat free or skim) | 1 quart | 343 | 33.4 | 42% | 1.8 | 5% | * |
| Parmesan cheese topping, fat free | 1 oz | 105 | 11.3 | 46% | 1.4 | 12% | * |
| 100 grams | 370 | 40.0 | 46% | 5.0 | 12% | |
| 4 oz | 420 | 45.4 | 46% | 5.7 | 12% | |
| Yogurt, plain, skim milk, 13 grams protein per 8 ounce | 1 container | 127 | 13.0 | 44% | 0.4 | 3% | * |
| 1 cup | 137 | 14.0 | 44% | 0.4 | 3% | * |
| Yogurt, vanilla, low fat, 11 grams protein per 8 ounce | 1 container | 193 | 11.2 | 25% | 2.8 | 13% | * |
| 1 cup | 208 | 12.1 | 25% | 3.1 | 13% | |
| Milk, buttermilk, dried | 1 cup | 464 | 41.2 | 38% | 6.9 | 13% | |
| 100 grams | 387 | 34.3 | 38% | 5.8 | 13% | |
| 4 oz | 439 | 38.9 | 38% | 6.6 | 13% | |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Yogurt, plain, low fat, 12 grams protein per 8 ounce | 1 container | 143 | 11.9 | 36% | 3.5 | 22% | |
| 1 cup | 154 | 12.9 | 36% | 3.8 | 22% | |
| Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids and vitamin A | 1 quart | 421 | 34.1 | 35% | 9.5 | 20% | |
| Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A | 1 quart | 472 | 38.7 | 35% | 11.5 | 21% | |
| Milk, chocolate, fluid, commercial, lowfat | 1 quart | 630 | 32.4 | 22% | 10.0 | 14% | |
| Egg, white, raw, frozen | 4 oz | 53 | 11.1 | 89% | 0.0 | 0% | * |
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