List of High Protein Foods - Dairy and Egg Products

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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:

  1. The food derives greater than 20% of its calories from protein, and
  2. 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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