Foods
Dairy
Milk, yogurt, and cheese. The differences are large: plain yogurt has fewer than 70 kcal per 100 g and an aged cheese more than 350, although the cheese also packs far more protein.
| Food | Protein g/100 g | Fiber g/100 g | Calories kcal/100 g | Satiety |
|---|---|---|---|---|
| Cottage cheese | 10.4 | 0 | 81 | |
| Plain Greek yogurt | 9 | 0 | 97 | |
| Part-skim ricotta | 11.4 | 0 | 138 | |
| Plain yogurt | 3.5 | 0 | 61 | |
| Nonfat milk | 3.6 | 0 | 37 | |
| Low-fat kefir | 3.8 | 0 | 43 | |
| Part-skim mozzarella | 24.3 | 0 | 254 | |
| Whole milk | 3.2 | 0 | 61 | |
| Parmesan | 35.8 | 0 | 392 | |
| Soft goat cheese | 18.5 | 0 | 264 | |
| Queso asadero | 22.6 | 0 | 356 | |
| Cheddar | 22.9 | 0 | 403 |