What's in dairy?Dairy foods are naturally nutrient rich, providing many essential and non-essential nutrients. Incorporating milk, cheese and yogurt into your diet contributes greatly to your nutritional intake and ultimately your health. Below, you can find a table providing information about the nutrients present in milk, cheese and yogurt, cottage cheese and Cheddar cheese. Figures for a wider selection of dairy products is available from The Dairy Council booklet called The Nutritional Composition of Dairy Products. For more, click onto the publications section of The Dairy Council website | The Nutritional Composition of Dairy Products (Per 100g) |
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| | Whole
Milk | Semi
Skimmed
Milk | Skimmed
Milk | Whole Milk
Yogurt (Plain) | Cottage
Cheese
(Regular) | Cheddar
Cheese
(Regular) |
|---|
| Energy (kcal) | 66 | 46 | 34 | 79 | 101 | 416 |
|---|
| (kj) | 274 | 195 | 144 | 333 | 423 | 1725 |
|---|
| Protein (g) | 3.3 | 3.5 | 3.5 | 5.7 | 12.6 | 25.4 |
|---|
| Carbohydrate (g) | 4.6 | 4.7 | 4.8 | 7.8 | 3.1 | 0.1 |
|---|
| of which sugars (g) | 4.6 | 4.7 | 4.8 | 7.8 | 3.1 | 0.1 |
|---|
| Fat (g) | 3.9 | 1.7 | 0.3 | 3.0 | 4.3 | 34.9 |
|---|
| of which saturates | 2.5 | 1.1 | 0.1 | 1.7 | 2.3 | 21.7 |
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| monounsaturates | 1.0 | 0.4 | 0.1 | 0.9 | 1.2 | 9.4 |
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| polyunsaturates | 0.1 | Trace | Trace | 0.2 | 0.2 | 1.1 |
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| trans fatty acids | 0.1 | 0.1 | Trace | N | 0.2 | 1.4 |
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| Dietary fibre (g) | 0 | 0 | 0 | N | 0 | 0 |
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| Thiamin (mg) | 0.03 | 0.03 | 0.03 | 0.06 | (0.05) | 0.03 |
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| Riboflavin (mg) | 0.23 | 0.24 | 0.22 | 0.27 | (0.24) | 0.39 |
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| Niacin (mg) | 0.2 | 0.1 | 0.1 | 0.2 | (0.2) | 0.1 |
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Niacin
from Tryptophan (mg) | 0.6 | 0.6 | 0.7 | 1.3 | (3.4) | 6.8 |
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| Vitamin B6 (mg) | 0.06 | 0.06 | 0.06 | 0.10 | (0.05) | 0.15 |
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| Vitamin B12 (mg) | 0.9 | 0.9 | 0.8 | 0.2 | (0.6) | 2.4 |
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| Folate (mg) | 8 | 9 | 9 | 18 | (22) | 31 |
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| Pantothenate (mg) | 0.58 | 0.68 | 0.50 | 0.50 | (0.3) | 0.5 |
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| Biotin (mg) | 2.5 | 3.0 | 2.5 | 2.6 | (5.1) | 4.4 |
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| Vitamin C (mg) | 2 | 2 | 1 | 1 | Trace | Trace |
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| Retinol (mg) | 30 | 19 | 1 | 28 | 46 | 364 |
|---|
| Carotene (mg) | 19 | 9 | Trace | 21 | 13 | 141 |
|---|
| Vitamin D (mg) | Trace | Trace | Trace | 0 | 0 | 0.3 |
|---|
| Vitamin E (mg) | 0.08 | 0.04 | Trace | 0.05 | 0.1 | 0.52 |
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| Sodium (mg) | 43 | 43 | 44 | 80 | (300) | 723 |
|---|
| Potassium (mg) | 155 | 156 | 162 | 280 | (161) | 75 |
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| Calcium (mg) | 118 | 120 | 125 | 200 | (127) | 739 |
|---|
| Magnesium (mg) | 11 | 11 | 11 | 19 | (13) | 29 |
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| Phosphorous (mg) | 93 | 94 | 96 | 170 | (171) | 505 |
|---|
| Iron (mg) | 0.03 | 0.02 | 0.03 | 0.10 | Trace | 0.30 |
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| Copper (mg) | Trace | Trace | Trace | Trace | Trace | 0.03 |
|---|
| Zinc (mg) | 0.4 | 0.4 | 0.5 | 0.7 | (0.6) | 4.1 |
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| Chloride (mg) | 89 | 87 | 87 | 170 | (490) | 1040 |
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| Manganese (mg) | Trace | Trace | Trace | Trace | Trace | Trace |
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| Selenium (mg) | 1 | 1 | 1 | (2) | (4) | 6.0 |
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| Iodine (mg) | 31 | 30 | 30 | (63) | (24) | 30 |
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