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Calorie Chart for Dairy and Eggs

Calories, protein, fat, and carbs in milk, yogurt, cream, cheese, and eggs—per 100 g, per cup, slice, and egg.
Egg white5210.90.70.20
Camembert30019.80.524.30
Feta26414.24.121.30
Scrambled eggs149101.6110
Hard-boiled egg15512.61.110.60
Fried egg19613.60.814.80
Raw egg14312.60.79.50
0% Greek yogurt5910.23.60.40
Plain yogurt613.54.73.30
Fruit yogurt99418.61.20
Buttermilk403.34.80.90
Milk 2%503.34.820
Milk 3.2%613.24.83.30
Mozzarella30022.22.222.40
Parmesan39235.83.225.80
Edam cheese357251.427.80
Gouda cheese35624.92.227.40
Tilsit cheese34024.41.9260
Cottage cheese9811.13.44.30
Cream 12%1352.94.3120
Cream 18%1982.44.619.40
30% cream2922.2330.90

Values per 100 g of food. P = protein, C = carbs (excluding fiber), F = fat, in grams. Click a column heading to sort.

Lowest in calories per 100 g

  1. Buttermilk 40 kcal
  2. Milk 2% 50 kcal
  3. Egg white 52 kcal
  4. 0% Greek yogurt 59 kcal
  5. Plain yogurt 61 kcal

Highest in protein per 100 g

  1. Parmesan 35.8 g
  2. Edam cheese 25 g
  3. Gouda cheese 24.9 g
  4. Tilsit cheese 24.4 g
  5. Mozzarella 22.2 g

Good to know

In dairy products, calories depend mainly on fat content—which is why 100 g of cheddar has several times more calories than plain yogurt or cottage cheese. Aged cheeses are concentrated, so a few slices can have as many calories as a whole cup of yogurt. With eggs, the cooking method matters—count the cooking fat separately.

Data: USDA FoodData Central (SR28); Polish names and servings: EatSee editorial team. Values are approximate and for informational purposes only. How we prepare our calorie chart.