Top 200 Muscle Building Foods – Dairy
Photo by EDWARD DULLARD
You’d be surprised at the amounts of muscle building benefits you get from dairies. I personally love the fact that you can get a whopping 28 grams of protein from just 8 oz. of cottage cheese. Bellow I’ve listed 17 of the best muscle building dairy foods. Enjoy 
| Dairy | ||||
| Calories | Protein | Carbs | Fat | |
| Cheese | ||||
| 1 slice low-fat American cheese | 38 | 5 | 1 | 1 |
| 1 slice cheddar cheese | 113 | 7 | 0 | 9 |
| 8 oz. low-fat cottage cheese (1%) | 163 | 28 | 6 | 2 |
| 8 oz. cottage cheese (small curd) | 232 | 28 | 6 | 10 |
| 1 slice low-fat Montery Jack | 88 | 8 | 0 | 6 |
| 1 oz. mozzarella, part skim | 72 | 7 | 1 | 5 |
| 1 slice provolone cheese | 98 | 7 | 1 | 7 |
| 1 slice low-fat Swiss cheese | 50 | 8 | 1 | 1 |
| Calories | Protein | Carbs | Fat | |
| Milk | ||||
| 8 oz. fat-free milk | 83 | 8 | 12 | 0 |
| 8 oz. low-fat milk (1%) | 102 | 8 | 12 | 2 |
| 8 oz. reduced-fat milk (2%) | 122 | 8 | 11 | 5 |
| 8 oz. whole milk (3.25%) | 146 | 8 | 11 | 8 |
| 1 Tbsp. fat-free sour cream | 11 | 0 | 2 | 0 |
| 1 Tbsp. reduced-fat sour cream | 20 | 0 | 1 | 2 |
| Calories | Protein | Carbs | Fat | |
| Yogurt | ||||
| 8 oz. fat-free yogurt (fruit) | 213 | 10 | 43 | 0 |
| 8 oz. low-fat yogurt (fruit) | 225 | 9 | 42 | 3 |
| 8 oz. low-fat yogurt (plain) | 143 | 12 | 16 | 4 |
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