Protein Duel › Protein chart › High-protein dairy and eggs
Which dairy foods have the most protein?
16 dairy and eggs ranked from most to least protein per 100 g, with how much you get in a typical serving.
Quick facts
- 16 gMost protein: egg yolk.
- 13 gRunner-up: egg.
- 0.9 gLeast protein: butter.
Good to know
Egg protein is complete and is often used as the reference for protein quality. More than half of it sits in the white.
Dairy protein is complete and mostly casein with some whey. Strained products like Greek yogurt, skyr and quark pack more protein than milk.
Desserts made with milk or cream contain some dairy protein, but sugar and fat make up most of their weight.
Ranked by protein per 100 g
| # | Food | Protein / 100 g |
|---|---|---|
| 1 | Egg yolk1 large yolk: 2.7 g | 16 g |
| 2 | Egg (cooked)1 large egg: 6.5 g | 13 g |
| 3 | Quail eggs5 eggs: 5.9 g | 13 g |
| 4 | Quarkhalf a tub: 15 g | 12 g |
| 5 | Cottage cheese1 cup: 24.8 g | 11 g |
| 6 | Egg white (cooked)1 large egg white: 3.6 g | 11 g |
| 7 | Skyr1 pot: 18.7 g | 11 g |
| 8 | Greek yogurt1 pot: 17 g | 10 g |
| 9 | Kefir1 glass (250 ml): 9.5 g | 3.8 g |
| 10 | Goat milk1 glass (250 ml): 9 g | 3.6 g |
| 11 | Ice cream1 scoop: 2.5 g | 3.5 g |
| 12 | Natural yogurt1 pot: 5.3 g | 3.5 g |
| 13 | Strawberry cake1 slice: 3.5 g | 3.5 g |
| 14 | Milk1 glass (250 ml): 8.5 g | 3.4 g |
| 15 | Buttermilk1 glass (250 ml): 8.3 g | 3.3 g |
| 16 | Butter1 tsp: 0.1 g | 0.9 g |
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FAQ
Which dairy foods have the most protein?
Per 100 g, the top dairy and eggs on our chart are egg yolk (16 g), egg (cooked) (13 g), quail eggs (13 g).
Which dairy and eggs have the least protein?
Butter has the least here, with 0.9 g per 100 g.
How many dairy and eggs are on this list?
16, all ranked by grams of protein per 100 g, with a typical serving for each.
Know your dairy and eggs? Two foods, one guess: higher or lower.
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