Dairy Nutrition Guide
Complete nutrition facts, calories, and health information for 11 dairy. All data verified from USDA FoodData Central.
About Dairy
Dairy products are excellent sources of calcium, protein, and vitamin D, essential nutrients for bone health and muscle function. From protein-packed Greek yogurt to calcium-rich cheese, dairy offers diverse nutritional profiles to fit various dietary needs. Low-fat and fat-free options provide similar nutrients with fewer calories, while full-fat versions may offer better satiety. Understanding dairy nutrition helps you choose products that align with your health goals.
Nutrition Tips for Dairy
- ✓Greek yogurt has nearly double the protein of regular yogurt
- ✓Choose fortified milk alternatives if avoiding dairy
- ✓Hard cheeses like Parmesan are more calorie-dense but flavorful in small amounts
- ✓Cottage cheese is high in protein and lower in fat than most cheeses
Dairy Quick Stats
All Dairy Nutrition Facts
Whole Milk
61
calories/100g
3.2g
protein
4.8g
carbs
3.3g
fat
Skim Milk
34
calories/100g
3.4g
protein
5g
carbs
0.1g
fat
Greek Yogurt
59
calories/100g
10g
protein
3.3g
carbs
0.4g
fat
Yogurt
59
calories/100g
10g
protein
3.3g
carbs
0.4g
fat
Cheddar Cheese
402
calories/100g
23g
protein
3.4g
carbs
33g
fat
Mozzarella Cheese
280
calories/100g
28g
protein
3.1g
carbs
17g
fat
Cottage Cheese
98
calories/100g
11g
protein
3.7g
carbs
5g
fat
Cream Cheese
342
calories/100g
5.9g
protein
4.1g
carbs
34g
fat
Butter
717
calories/100g
0.9g
protein
0.1g
carbs
81g
fat
Sour Cream
193
calories/100g
3.4g
protein
3.9g
carbs
20g
fat
Parmesan Cheese
431
calories/100g
38g
protein
4.1g
carbs
29g
fat
Compare Dairy
See how different dairy stack up nutritionally:
Frequently Asked Questions About Dairy
What dairy has the most protein?
Greek yogurt (10g/100g), cottage cheese (11g/100g), and Parmesan cheese (38g/100g) are among the highest protein dairy options. Greek yogurt offers the best protein-to-calorie ratio.
Is full-fat or low-fat dairy better?
Both can fit a healthy diet. Low-fat dairy has fewer calories, while full-fat dairy may provide better satiety. Recent research suggests full-fat dairy may not increase heart disease risk as once thought.
How much calcium do I need from dairy?
Adults need about 1,000-1,200mg of calcium daily. One cup of milk provides about 300mg, one cup of yogurt about 400mg, and one ounce of cheese about 200mg.
Verified Data: All nutrition information sourced from USDA FoodData Central, the official U.S. Department of Agriculture nutrition database.