Dairy & Eggs Tier List

Protein and calcium carry the day; saturated fat is the tax. Fermented dairy gets a bonus — the cultures earned it.

SS tier · 1 food

Greek Yogurt (Nonfat)

10g protein per 100g at 59 calories — plus live cultures. The dairy S-tier candidate.

59 kcal10g protein#1

AA tier · 1 food

Egg Whites

Protein without the payload — you ditched the nutrients with the yolk.

52 kcal10.9g protein#2

BB tier · 2 foods

Cottage Cheese (2%)

Casein-heavy slow protein — great before bed.

9 kcal12g protein#3

Kefir (Plain, Lowfat)

Drinkable yogurt with a broader probiotic cast — tangier, thinner, livelier.

5 kcal3.3g protein#4

CC tier · 2 foods

Eggs (Whole)

Eat the yolk. That's where the choline lives.

155 kcal12.6g protein#5

Ice Cream (Vanilla)

The treat with a calcium alibi — still a treat.

207 kcal3.5g protein#6

DD tier · 1 food

Cream Cheese

Bagel glue. Delicious bagel glue.

342 kcal6.2g protein#7

How the grading works: scored per 100 calories on fixed benchmarks, weighted, ranked. Read the full methodology — the formula is published, argue with it.

Questions

How are dairy & eggs scored?

Every food is scored 0–100 per 100 calories across five factors (protein, fiber, micronutrients and more depending on the category), combined with fixed weights, then ranked. The top 10% of the board earn S tier. Full methodology.

What is the healthiest dairy & egg?

By our numbers: Greek Yogurt (Nonfat) — S tier, 67/100. See its full breakdown.

A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.