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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.

WebMD Medical Reference

Reviewed by Andrew Seibert, MD on June 24, 2012

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