Foods That Build Muscle – Dairy and Egg

Foods That Build Muscle – Dairy and Egg

Estimated Reading Time: 4 minutes

Hello and welcome to the continuation of ‘Foods That Build Muscle‘ – Are you having fun with your diet yet? Let’s talk about dairy and egg foods to mix things up a bit!

If you have yet to read my initial article about foods that build muscle then please do so before reading on. It contains vital information about protein that you won’t want to skip over!

Dairy and egg proteins are also, like meats, complete proteins which make them great muscle building foods!

I went into a little more detail about what complete proteins are in the meat article but to recap – Complete proteins are of a higher biological value than incomplete proteins which means that your muscles can make better use of ALL the amino acids in the food to help you build muscle fast.

Although dairy foods are a good source of protein, many dairy foods such as cheese and milk contain many carbs (consisting mostly of sugar) and sometimes too much fat. So dairy proteins are recommended, however certain dairy foods should be consumed in moderation. (unless your goal is to audition for Big Momma’s House 3 😉

Egg’s are another great source of protein and also good foods that build muscle. The problem with eggs come when you are eating too many whole eggs (or too many yolks). The yolk of an egg contains a nice amount of protein, however it also contains a lot of fat and cholesterol which will also help expand you in all the wrong places! The way around this is to eat egg whites which are purely protein.

If you like the yolks – one or two yolks a week won’t pose a problem. One of my favorite things to do is make scrambled eggs with four egg whites and one or two whole eggs. Add pepper and you’re good to go 🙂 Any more yolks than this and your heart won’t be best pleased with you!

So without further ado, here is a list of dairy and egg products that build muscle fast, along with any additional information.

Note : All values are approximate and are per 100 grams (or ml) unless otherwise stated. Cooking methods may alter the nutritional value of the food. Frying will increase the fat content, for example. Some products have been left out so please check packaging of any product not found here or seek advice for their nutritional content. I have automatically listed the lower fat options where possible. Dairy products will usually differ in nutritional value depending on how it is made.


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Protein – 3.3 Grams

Carbs – 5 grams

Fat – 1.6 grams

Calories – 48

Notes: Whole milk contains 3.6 grams of Fat, mostly saturated (the fat that the body finds hardest to break down) and completely skimmed milk contains no fat at all. These changes obviously alter the calories too.


Protein – 13.7 grams

Carbs – 3.6 grams

Fat – 1.9 grams

Calories – 90

Notes: Cheeses are also good foods that build muscle but most are too fatty to be considered an option for consumption on a regular basis. However, cottage cheese is a fantastic type of cheese that is nearly all protein. Different flavors are also available if you’re not a fan of plain cottage cheese.


There are too many types of cheese to mention here but the majority of cheeses contain lots of protein and even more fat. A lot of which is saturated. For example, a 100 grams of cheddar cheese gives you 25 grams of protein and 33 grams of fat! For this reason, cheese is best eaten sparingly.


Protein – 4 grams

Carbs – 18 grams

Fat – 1.2 grams

Calories – 100

Notes: Yogurts can vary greatly so please make sure you check the back of the pot. Carbs and fat are the things that vary the most in yogurts. Plain yogurt is normally lower in carbs.

WHEY PROTEIN CONCENTRATE – (Below figures are for 1 scoop full NOT 100 grams)

Protein – 21 grams

Carbs – 3-5 grams

Fat – 2-3 grams

Calories – 120

Notes: Okay, I did try to stay away from supplements but whey protein is derived from milk so it qualifies! It’s no substitute for solid food but if you are finding it difficult consuming enough protein daily then whey protein can be a life safer. Only use it in addition to a good diet but not instead of.


Protein – 10.5 grams

Carbs – 1 gram

Fat – 0 grams

Calories – 50


Protein – 12.6 grams

Carbs – 1 gram

Fat – 10.6 grams

Calories – 155

Notes: Egg yolks contain a lot of cholesterol.

That concludes another chapter of the ongoing ‘Foods That Build Muscle‘ article! Hopefully, you’re now more educated about dairy and egg proteins and understand what they are about. Remember that variety is the spice of life and you’ll need a mixture of many types of foods to have a nutritionally well balanced diet.

Some types of foods will be better to consume more of than others – High fat/high sugar dairy and egg products are foods that you’d be better off eating sparingly if you would like to stay as lean as possible while packing on muscle.

Foods That Build Muscle – Dairy and Egg
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