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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% MilkSkim Milk
Serving:1 cup1 cup
Calcium:285 mg306 mg
Calories:12283
 
* Nutritionists suggest that everyone over age 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 CheesePart-Skim Mozzarella
Serving:1 ounce1 ounce
Calcium:143 mg208 mg
Calories:8586
 
* 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/FruitLow-Fat Frozen Yogurt (chocolate)
Serving:8 ounces8 ounces1 cup
Calcium:388 mg345 mg312 mg
Calories:193213226
 
* Yogurt is a great source of calcium, but some brands are loaded with sugar and calories. Check the labels carefully before buying.

 

 Cream CheeseCream (Light)Half and Half
Serving:1 Tbsp1 fluid ounce1 fluid ounce
Calcium:12 mg29 mg32 mg
Calories:515839
 
* 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.

WebMD Medical Reference

Reviewed by Kathleen M. Zelman, MPH, RD, LD on July 11, 2014

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