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Food & Recipes

Foodie 411

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Dairy Foods Chart

The mix of nutrients in dairy foods along with a calorie-controlled diet can help you lose weight and meet your needs for nutrients like protein, calcium, and vitamin D. Print this chart as a handy reference.

	2% Milk	Skim Milk
Serving:	1 cup	1 cup
Calcium:	285 mg	306 mg
Calories:	122	83

* Nutritionists suggest that everyone over the age of 2 drink low-fat milk, not whole milk. You get the same nutrients with fewer calories.

	Cheddar Cheese
Serving:	1 oz. slice
Calcium:	205 mg
Calories:	114

* Hard cheeses contain less water, so they offer more calcium, as well as more calories.

	Mozzarella Cheese	Part-Skim Mozzarella
Serving:	1 ounce	1 ounce
Calcium:	143 mg	208 mg
Calories:	85	86

* Soft cheeses such as mozzarella are often made with part skim milk, which lowers calories and boosts calcium without affecting flavor.

	Low-Fat Yogurt (vanilla)	Non-Fat w/Fruit	Low-Fat Frozen Yogurt (chocolate)
Serving:	8 ounces	8 ounces	1 cup
Calcium:	388 mg	345 mg	312 mg
Calories:	193	213	226

* yogurt is a great source of calcium, but some brands are loaded with sugar and calories. Check the labels carefully before buying.

	Cream Cheese	Cream (Light)	Half and Half
Serving:	1 Tbsp	1 fluid oz.	1 fluid oz.
Calcium:	12 mg	29 mg	32 mg
Calories:	51	58	39

* Cream is mostly fat, with little calcium, so it's not really considered a dairy food. Nutritionists lump cream in the same category as butter and oil. Use it sparingly. When ordering a coffee drink, ask for the "skinny" version made with low-fat or skim milk.