Low-Calorie Dairy Foods: 30 Lowest per 100 g & per Serving
Per 100 g, the dairy foods lowest in calories are Nonfat milk (fluid, without added vitamin A and vitamin D) (35 kcal), Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) (50 kcal) and Egg white (raw) (52 kcal). Per typical serving, Egg white (raw) has the least: 1 large (33 g) has 17 kcal. 6 of the 40 dairy foods ranked meet the FDA “low” limit (40 kcal or less) in a typical serving.
Lowest in calories per 100 g
30 of 40 ranked dairy foods, least calories first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion |
|---|---|---|---|---|
| 1 | Nonfat milk (fluid, without added vitamin A and vitamin D) | 35 kcal2% DV | 1 cup245 g | 86 kcal4% DV |
| 2 | Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) | 50 kcal3% DV | 1 cup246 g | 123 kcal6% DV |
| 3 | Egg white (raw) | 52 kcal3% DV | 1 large33 g | 17 kcal1% DV |
| 4 | Whole milk (3.25% milkfat, without added vitamin A and vitamin D) | 61 kcal3% DV | 1 cup244 g | 149 kcal7% DV |
| 5 | Plain yogurt (low fat) | 63 kcal3% DV | 1 cup245 g | 154 kcal8% DV |
| 6 | Cottage cheese (lowfat, 1% milkfat) | 72 kcal4% DV | 1 cup226 g | 163 kcal8% DV |
| 6 | Cream (half and half, lowfat) | 72 kcal4% DV | 100 g | 72 kcal4% DV |
| 8 | Greek yogurt (plain, lowfat) | 73 kcal4% DV | 1 container200 g | 146 kcal7% DV |
| 9 | Milk shakes (thick vanilla) | 112 kcal6% DV | 1 fl oz28 g | 32 kcal2% DV |
| 10 | Milk shakes (thick chocolate) | 119 kcal6% DV | 1 fl oz28 g | 34 kcal2% DV |
| 11 | Cream (fluid, half and half) | 131 kcal7% DV | 1 cup242 g | 317 kcal16% DV |
| 12 | Sour cream (reduced fat, cultured) | 135 kcal7% DV | 1 cup242 g | 327 kcal16% DV |
| 13 | Ricotta cheese (part skim milk) | 138 kcal7% DV | 1 oz28 g | 39 kcal2% DV |
| 14 | Egg (whole, raw) | 143 kcal7% DV | 1 medium44 g | 63 kcal3% DV |
| 15 | Milk dessert bar (frozen, made from lowfat milk) | 147 kcal7% DV | 1 bar68 g | 100 kcal5% DV |
| 16 | Hard-boiled egg | 155 kcal8% DV | 1 large50 g | 78 kcal4% DV |
| 17 | Sour cream (reduced fat) | 181 kcal9% DV | 1 cup230 g | 416 kcal21% DV |
| 18 | Egg (duck, whole, fresh, raw) | 185 kcal9% DV | 1 egg70 g | 130 kcal6% DV |
| 18 | Egg (goose, whole, fresh, raw) | 185 kcal9% DV | 1 egg144 g | 266 kcal13% DV |
| 20 | Cream (fluid, light) | 195 kcal10% DV | 1 cup240 g | 468 kcal23% DV |
| 21 | Fried egg | 196 kcal10% DV | 1 large46 g | 90 kcal5% DV |
| 22 | Sour cream (cultured) | 198 kcal10% DV | 1 cup230 g | 455 kcal23% DV |
| 23 | Whipped cream (cream topping, pressurized) | 257 kcal13% DV | 1 cup60 g | 154 kcal8% DV |
| 24 | Egg (yolk, raw, frozen, salted, pasteurized) | 275 kcal14% DV | 1 oz28 g | 78 kcal4% DV |
| 25 | Cream (fluid, light whipping) | 292 kcal15% DV | 1 cup120 g | 350 kcal18% DV |
| 26 | Mozzarella cheese (whole milk) | 299 kcal15% DV | 6 slices170 g | 508 kcal25% DV |
| 27 | Ice cream bar (covered with chocolate and nuts) | 303 kcal15% DV | 100 g | 303 kcal15% DV |
| 28 | Egg yolk (raw) | 322 kcal16% DV | 1 large17 g | 55 kcal3% DV |
| 29 | Cream (fluid, heavy whipping) | 340 kcal17% DV | 1 cup120 g | 408 kcal20% DV |
| 30 | Blue cheese | 353 kcal18% DV | 1 cubic inch17 g | 60 kcal3% DV |
Least calories per typical serving
The same dairy foods ranked by what one typical USDA portion gives, which is what you eat. Only servings of 30 g or more are listed: a single leaf or a spoonful of peel would always be lowest.
| Rank | Food | Per 100 g | Typical portion | Per portion |
|---|---|---|---|---|
| 1 | Egg white (raw) | 52 kcal3% DV | 1 large33 g | 17 kcal1% DV |
| 2 | Egg (whole, raw) | 143 kcal7% DV | 1 medium44 g | 63 kcal3% DV |
| 3 | Cream (half and half, lowfat) | 72 kcal4% DV | 100 g | 72 kcal4% DV |
| 4 | Hard-boiled egg | 155 kcal8% DV | 1 large50 g | 78 kcal4% DV |
| 5 | Nonfat milk (fluid, without added vitamin A and vitamin D) | 35 kcal2% DV | 1 cup245 g | 86 kcal4% DV |
| 6 | Fried egg | 196 kcal10% DV | 1 large46 g | 90 kcal5% DV |
| 7 | Milk dessert bar (frozen, made from lowfat milk) | 147 kcal7% DV | 1 bar68 g | 100 kcal5% DV |
| 8 | Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) | 50 kcal3% DV | 1 cup246 g | 123 kcal6% DV |
| 9 | Egg (duck, whole, fresh, raw) | 185 kcal9% DV | 1 egg70 g | 130 kcal6% DV |
| 10 | Greek yogurt (plain, lowfat) | 73 kcal4% DV | 1 container200 g | 146 kcal7% DV |
| 11 | Whole milk (3.25% milkfat, without added vitamin A and vitamin D) | 61 kcal3% DV | 1 cup244 g | 149 kcal7% DV |
| 12 | Whipped cream (cream topping, pressurized) | 257 kcal13% DV | 1 cup60 g | 154 kcal8% DV |
| 13 | Plain yogurt (low fat) | 63 kcal3% DV | 1 cup245 g | 154 kcal8% DV |
| 14 | Cottage cheese (lowfat, 1% milkfat) | 72 kcal4% DV | 1 cup226 g | 163 kcal8% DV |
| 15 | Egg (goose, whole, fresh, raw) | 185 kcal9% DV | 1 egg144 g | 266 kcal13% DV |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with calories, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion |
|---|---|---|---|
| Milk (buttermilk, dried) | 387 kcal19% DV | 1 cup120 g | 464 kcal23% DV |
| Milk (dry, whole, without added vitamin D) | 496 kcal25% DV | 1 cup128 g | 635 kcal32% DV |
Which foods are ranked
- The 40 dairy foods on CalorieExplorer with a reported calories value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Every reported value is ranked, 0 included (40 dairy foods); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for calories, 2,000 kcal a day for adults and children 4 and older.
- FDA's “low” claim for calories allows 40 kcal or less per reference serving (21 CFR 101.60–101.62); applied here to the typical USDA portion.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.