Dairy & eggs

Dairy is the food group most people associate with calcium, and for good reason: milk, yogurt and cheese are among the most concentrated and absorbable sources of the mineral, alongside protein and, when fortified, vitamin D. Fermented dairy like yogurt and kefir adds live cultures that support gut health, while the protein in milk splits into fast-digesting whey and slow-digesting casein — the basis of most protein powders.

Fat content is the big variable. Whole milk, cream and hard cheeses are calorie-dense and higher in saturated fat, whereas skimmed milk and plain low-fat yogurt keep the protein and calcium while cutting the energy. Eggs sit alongside dairy here as one of nature's most complete foods — an inexpensive package of high-quality protein, choline and vitamins concentrated in the yolk.

Explore every dairy product and egg entry per 100 g, with rankings for the highest-protein and highest-calcium options.