🥛Food Group Guide
Dairy Nutrition Guide
Calcium, Protein & Probiotic Dairy Foods
Compare Greek yogurt, cottage cheese, milk, and cheeses for complete whey and casein proteins, bioavailable calcium, and B12.
Nutritional Profile: Dairy products are reference sources for highly bioavailable calcium, complete animal protein, vitamin B12, phosphorus, and riboflavin (B2).
Category Averages (per 100g)
139Avg Calories (kcal)
10.5gAvg Protein
0.0gAvg Fiber
3Verified Foods
Key Nutrients:
Verified Dairy Foods (3)
Browse full nutrient chemistry profiles, portion benchmarks, and smart alternatives.
Expert Insights
Frequently Asked Questions About Dairy
Which dairy food has the highest protein per calorie?
Non-fat Greek yogurt and low-fat cottage cheese provide 10g to 15g of protein per 100g with minimal fat and carbohydrate content.