Dairy & Egg Nutrition Calculators
Dairy products and eggs span an enormous calorie range — from 34 kcal in skim milk to 403 kcal in cheddar, with paneer at 265 kcal and eggs at 143 kcal per 100g. Calcium ranges from 54mg in eggs to 480mg in paneer. This collection provides 4 free nutrition calculators covering cheese varieties, eggs, milk (whole to skim plus buffalo), and paneer (full-fat, low-fat, malai).
Protein & Fat at a Glance
Calories, protein, carbs, fat, and fiber per 100g of the default reference serving.
| Food | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Cheese | 113 | 6.4 | 0.4 | 9.3 | 0 |
| Egg | 72 | 6.3 | 0.4 | 4.8 | 0 |
| Milk | 149 | 7.7 | 11.7 | 7.9 | 0 |
| Paneer | 133 | 9.2 | 1.7 | 10.4 | 0 |
Source: USDA FoodData Central. Values per 100g of the default reference form.
Open Each Calculator
Select cheese, eggs, milk, or paneer to explore varieties, cooking methods, and full nutrient profiles.
Cheese Nutrition
1 slice of cheddar cheese (28g)
Egg Nutrition
1 large whole egg, raw (50g)
Milk Nutrition
1 cup whole milk (~244g)
Paneer Nutrition
1 serving full-fat paneer (~50g, approx. 2-inch cube)
From Cottage Cheese to Cheddar: Why a 100g Serving Can Mean 72 or 403 Calories
Cheese is arguably the most nutritionally variable single food category. Low-fat cottage cheese provides 72 kcal per 100g with 12.4g of protein and 1g of fat. Cheddar cheese delivers 403 kcal with 22.9g of protein and 33.3g of fat. Cream cheese sits at 342 kcal with only 5.9g of protein. These are not minor differences — they represent fundamentally different foods from a macronutrient perspective, unified only by their dairy origin.
Our cheese calculator includes 8–12 varieties from mozzarella to parmesan to paneer, each with accurate USDA-verified data. This specificity matters because many people track “cheese” generically, using an average that may be 100–200 kcal off from the variety they actually consumed.
The Egg: Nature's Most Complete Nutrient Package in 50 Grams
A single large egg contains meaningful amounts of 13 essential vitamins and minerals — including 169mg of choline (31% DV), 1.2μg of vitamin D (6% DV), 0.5μg of vitamin B12 (21% DV), and 15.6μg of selenium (28% DV). It delivers 6.3g of protein with a PDCAAS score of 1.0, the highest possible protein quality rating. All of this comes in a 72-calorie package that costs less than most supplements.
The yolk vs. white debate is largely settled: the yolk contains all the fat, cholesterol, and fat-soluble vitamins (A, D, E, K), while the white provides approximately half the total protein with almost zero fat. Discarding the yolk eliminates the cholesterol but also removes the choline, vitamin D, and most of the iron. Our calculator lets you compare whole egg, yolk only, and white only so you can see the exact nutritional trade-off.
Dairy & Egg Nutrition Questions
- How many calories are in one large egg vs. a glass of milk?
- One large egg (50g) contains approximately 72 kcal with 6.3g protein and 4.8g fat. A 240ml glass of whole milk contains 146 kcal with 7.6g protein and 7.8g fat. Skim milk drops to 82 kcal with 8.1g protein and 0.2g fat per glass. Per calorie, skim milk and eggs are among the most protein-efficient dairy foods.
- How does paneer compare to cheese in protein and calcium?
- Full-fat paneer has 18.3g protein and 480mg calcium per 100g (265 kcal). Cheddar cheese has 22.9g protein and 721mg calcium per 100g (403 kcal). Cottage cheese has 12.4g protein and 61mg calcium per 100g (72 kcal). Paneer sits between cottage cheese and hard cheeses in both protein and calcium, making it a moderate-calorie, high-calcium dairy option popular in South Asian cuisine.
- How much calcium is in whole milk vs. skim milk vs. paneer?
- Skim milk has 122mg calcium per 100ml (9% DV), whole milk 113mg (9% DV), and buffalo milk 169mg (13% DV). Paneer concentrates calcium from milk: full-fat paneer has 480mg per 100g (37% DV). A 240ml glass of milk provides 271–406mg calcium depending on type, while a 100g serving of paneer provides 480mg. For calcium-focused food logging, paneer and buffalo milk are the most efficient dairy sources.
- How does whole milk compare to reduced-fat and skim milk?
- Per 100ml: whole milk has 61 kcal, 3.15g protein, 3.25g fat. 2% reduced-fat has 50 kcal, 3.30g protein, 1.98g fat. 1% low-fat has 42 kcal, 3.37g protein, 0.97g fat. Skim has 34 kcal, 3.37g protein, 0.08g fat. Protein stays nearly constant across all fat levels — the calorie difference is almost entirely from fat removal. Calcium is slightly higher in skim (122mg) than whole (113mg) per 100ml.
- Does cooking method affect the nutritional value of eggs?
- The protein and mineral content remains essentially the same across cooking methods. The main variable is added fat: a boiled egg adds 0 kcal from cooking fat, while a fried egg (in 1 teaspoon of butter) adds approximately 34 kcal. Scrambled eggs with milk and butter can add 30–50 kcal per egg. Our calculator includes boiled, poached, fried, scrambled, and omelet variants to capture these differences accurately.
- Is Indian buffalo milk different from cow's milk?
- Significantly: buffalo milk has 97 kcal per 100ml vs. cow's whole milk at 61 kcal — 59% more calories. Buffalo milk has 6.89g fat (vs. 3.25g), 3.75g protein (vs. 3.15g), and 169mg calcium (vs. 113mg). The higher fat and protein makes buffalo milk richer and creamier. Most Indian dairy products (paneer, ghee, curd) are traditionally made from buffalo milk, which explains their higher calorie density compared to Western equivalents.
Explore More Nutrition Categories
Browse calculators for other food groups in our nutrition database.