Calories in dairy, eggs and plant-based alternatives

This group runs from almost-zero-calorie unsweetened almond milk to butter at over 700 kcal per 100 g, so the category average means little. What ties it together is high-quality protein and calcium in milk, yogurt, cheese and eggs. Fat content is the main thing that changes the energy figure, which is why skim milk, cottage cheese and egg whites sit at the low end and cream, cheese and butter at the top.

foods in this category

155kcal

median per 100 g (649 kJ)

15–717

kcal range per 100 g

Typical traits of dairy, eggs and plant-based alternatives

Complete protein. Eggs, milk, yogurt and cheese provide all essential amino acids; cottage cheese, Greek yogurt and egg whites are especially high in protein for their energy.
The main calcium source in many diets. Milk, yogurt and hard cheese are some of the richest everyday sources of calcium.
Fat decides the energy. Skim milk has a little over half the kilojoules of whole milk; hard cheese, cream cheese and butter are mostly fat.
Plant milks are not like-for-like. Unsweetened almond milk is very low in energy but also in protein; soy milk is the closest match to cow's milk.
Good for recovery and fullness. High-protein dairy is a common choice after training and as a filling snack.

Where the energy comes from

Averaged across the 23 dairy and egg foods below, most of the energy comes from fat. The bar shows the average share contributed by each macronutrient (4 kcal per gram for protein and carbohydrate, 9 for fat, 7 for alcohol).

Protein 26%Carbohydrate 15%Fat 59%

Top 5 rankings

The highest and lowest dairy and egg foods for the figures people compare most. Every name links to the full nutrition breakdown.

Most protein

per 100 g

Lowest in calories

per 100 g

Almond milk15 kcal
Skim milk34 kcal
Soy milk43 kcal
Oat milk45 kcal
Egg whites52 kcal

Most calcium

per 100 g

Highest in calories

per 100 g

Butter717 kcal
Parmesan cheese420 kcal
Cheddar cheese403 kcal
Cream cheese350 kcal
American cheese340 kcal

Calorie table: all 23 dairy and egg foods

Energy in kcal and kJ with protein, carbohydrate, fat and fibre. Lowest: Almond milk at 15 kcal; highest: Butter at 717 kcal per 100 g.

Per 100 g. Click a column heading to sort.
Food	kcal	kJ	Protein g	Carbs g	Fat g	Fibre g
Almond milk Unsweetened, shelf stable	15	63	0.4	1.3	1	0.2
American cheese Processed slices	340	1,423	16.8	7.2	27.2	0
Boiled egg Whole, hard-boiled	155	649	12.6	1.1	10.6	0
Butter Salted	717	3,000	0.8	0.1	81.1	0
Cheddar cheese Mature / sharp	403	1,686	22.9	3.1	33.1	0
Coconut milk Canned	197	824	2	2.8	21.3	0
Cottage cheese Creamed (4% milkfat), large or small curd	98	410	11.1	3.4	4.3	0
Cream cheese Regular	350	1,464	6.2	5.5	34.4	0
Egg Whole, raw, fresh	143	598	12.6	0.7	9.5	0
Egg whites Raw	52	218	10.9	0.7	0.2	0
Feta cheese Regular	265	1,109	14.2	3.9	21.5	0
Fried egg Whole, fried	196	820	13.6	0.8	14.8	0
Goat cheese Soft	264	1,105	18.5	0	21.1	0
Greek yogurt Plain, nonfat	59	247	10.2	3.6	0.4	0
Heavy cream Heavy whipping cream	340	1,423	2.8	2.8	36.1	0
Oat milk Unsweetened, plain	45	188	0.7	5.4	2.3	0.5
Parmesan cheese Grated	420	1,757	28.4	13.9	27.8	0
Scrambled eggs Whole egg, scrambled	149	623	10	1.6	11	0
Skim milk Nonfat, with added vitamins A and D	34	142	3.4	5	0.1	0
Sour cream Regular, cultured	198	828	2.4	4.6	19.4	0
Soy milk Original, with added calcium and vitamins A and D	43	180	2.6	4.9	1.5	0.2
Whole milk 3.25% milkfat, with added vitamin D	61	255	3.1	4.8	3.2	0
Yogurt Plain, whole milk	61	255	3.5	4.7	3.2	0

Other food categories

To compare categories side by side, see the energy density chart on the food index. To convert any figure between units, use the kilojoule and calorie converter.

Source: USDA FoodData Central (SR Legacy and FNDDS). Values are averages; individual samples vary.