Dairy and eggs: nutrition rankings
72 dairy and eggs in the ranking pool from USDA FoodData Central. Below: the richest dairy or eggs for each nutrient, the group median per serving, and 11 full nutrition profiles.
Nutrition profiles
Richest dairy and eggs for each nutrient
| Nutrient | Richest source (per serving) | Amount | Group median / serving | Full list |
|---|---|---|---|---|
| Potassium | Yogurt, plain (skim milk) (1 cup (8 fl oz)) | 625 mg 13% DV | 35 mg (n=71) | Dairy and eggs high in potassium |
| Magnesium | Yogurt, plain (skim milk) (1 cup (8 fl oz)) | 47 mg 11% DV | 7 mg (n=71) | Dairy and eggs high in magnesium |
| Iron | Egg, whole (cooked, omelet) (1 large) | 0.9 mg 5% DV | 0.1 mg (n=72) | Dairy and eggs high in iron |
| Protein | Yogurt, Greek (plain, nonfat) (1 container) | 17.5 g 35% DV | 6.6 g (n=72) | Dairy and eggs high in protein |
| Calcium | Yogurt, plain (skim milk) (1 cup (8 fl oz)) | 488 mg 38% DV | 188 mg (n=72) | Dairy and eggs high in calcium |
| Zinc | Yogurt, plain (skim milk) (1 cup (8 fl oz)) | 2.4 mg 22% DV | 0.8 mg (n=71) | Dairy and eggs high in zinc |
| Vitamin D | Milk, buttermilk (fluid, whole) (1 cup) | 3.19 µg 16% DV | 0.14 µg (n=65) | Dairy and eggs high in vitamin D |
| Vitamin B12 | Yogurt, plain (skim milk) (1 cup (8 fl oz)) | 1.49 µg 62% DV | 0.38 µg (n=71) | Dairy and eggs high in vitamin B12 |
| Vitamin A (RAE) | Cheese, goat (hard type) (1 oz) | 138 µg 15% DV | 65 µg (n=71) | All foods |
| Vitamin E | Egg, yolk (raw, fresh) (1 large) | 0.96 mg 6.4% DV | 0.07 mg (n=66) | All foods |
| Vitamin K | Cheese, cottage (with vegetables) (1 oz) | 3.1 µg 2.6% DV | 0.6 µg (n=66) | All foods |
| Vitamin B6 | Milk, whole (3.25% milkfat, with added vitamin D) (1 cup) | 0.15 mg 8.8% DV | 0.02 mg (n=71) | All foods |
| Folate (DFE) | Egg, whole (raw, fresh) (1 large) | 36 µg 8.9% DV | 5 µg (n=70) | All foods |
| Omega-3 (ALA+EPA+DHA) | Cheese, fontina (1 oz) | 0.22 g | 0.06 g (n=71) | All foods |
| Selenium | Yogurt, Greek (plain, nonfat) (1 container) | 16.8 µg 31% DV | 4.1 µg (n=71) | All foods |
| Copper | Cheese, goat (soft type) (1 oz) | 0.21 mg 23% DV | 0.01 mg (n=71) | All foods |
| Manganese | Cheese, goat (hard type) (1 oz) | 0.07 mg 3.1% DV | 0.01 mg (n=66) | All foods |
| Phosphorus | Yogurt, plain (skim milk) (1 cup (8 fl oz)) | 385 mg 31% DV | 128 mg (n=71) | All foods |
| Choline | Egg, whole (raw, fresh) (1 large) | 168 mg 30% DV | 4 mg (n=65) | All foods |
| Thiamin (B1) | Milk, whole (3.25% milkfat, with added vitamin D) (1 cup) | 0.14 mg 11% DV | 0.01 mg (n=71) | All foods |
| Riboflavin (B2) | Yogurt, plain (whole milk) (1 cup (8 fl oz)) | 0.6 mg 46% DV | 0.1 mg (n=71) | All foods |
| Niacin (B3) | Cheese, goat (hard type) (1 oz) | 0.7 mg 4.3% DV | 0 mg (n=71) | All foods |
| Lutein + zeaxanthin | Egg, whole (cooked, omelet) (1 large) | 258 µg | 0 µg (n=65) | All foods |
| Beta-carotene | Cheese, cottage (with vegetables) (1 oz) | 40 µg | 12 µg (n=66) | All foods |
| Monounsaturated fat | Butter, without salt (1 tbsp) | 3.3 g | 2.1 g (n=71) | All foods |
| Polyunsaturated fat | Egg, whole (cooked, omelet) (1 large) | 1.7 g | 0.2 g (n=72) | All foods |
Median is the middle value across the 72 dairy and eggs in the pool, per common serving. Foods USDA has not analysed for a nutrient are excluded from that nutrient's median.
Foods in this group
Butter, Cheese, Cream, Dulce de leche, Egg, Milk, Yogurt and 65 more.
All food groups · All nutrient rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.