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Dairy products Calories
Dairy nutrition varies widely by product and fat content; values are an approximate reference for whole milk.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Dairy products (244 g) has 149 calories. That works out to 61 calories per 100 g. It contains 11.7 g of carbs, 7.7 g of protein, 7.9 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Dairy products Nutrition Facts
Selected: 1 cup (medium) · 244 g
149
KCAL / 244G
Carbs
11.7g
· 4% DV
Protein
7.7g
· 15% DV
Fat
7.9g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 21% · Fat 48%
Dairy products nutrition facts table · 1 cup (medium) (244 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 4.56 g | 23% |
| Trans fat | 0.29 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 11.7 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 7.7 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Dairy products?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 244 g | 149 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 1 slice (thin) | 20 g | 12 kcal |
| 1 piece (thin) | 30 g | 18 kcal |
| 100 g | 100 g | 61 kcal |
| 1 cup (small) | 122 g | 74 kcal |
| 1 serving (medium) | 170 g | 104 kcal |
| 1 cup (large) | 245 g | 149 kcal |
| 1 cup (medium) | 245 g | 149 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Dairy products
Are dairy products healthy?
Yes, dairy products can provide protein, calcium and other nutrients, but their nutritional profiles vary widely. Milk, yogurt, cheese and butter are not interchangeable, so choose based on the particular product and how you use it.
Which dairy products are lactose-free?
Lactose-free milk and yogurt are widely available, and many aged cheeses contain very little lactose. Lactose-free products have the lactose broken down or removed; they are still dairy products and may not suit someone with a milk allergy.
Do dairy products cause inflammation?
No, dairy products do not generally cause inflammation in healthy people. A milk allergy is a separate immune response, and some people experience digestive symptoms from lactose; neither means that dairy routinely causes inflammation for everyone.
Which dairy products have the most protein?
Greek yogurt, cottage cheese and many cheeses are protein-rich choices. Protein content varies by brand and product, so compare servings rather than assuming that all dairy products provide the same amount.
Can you freeze dairy products?
Yes, many dairy products can be frozen, but their texture may change after thawing. Milk and yogurt can separate, while some cheeses become crumbly; frozen dairy is often best used in cooking or blended dishes.
How long do dairy products last after opening?
There is no single shelf life for all dairy products; it varies by product and packaging. Refrigerate them promptly, follow the storage directions on the package, and discard anything with an unusual smell, appearance or mold.
Can dairy products cause acne?
Dairy, particularly milk, may be linked with acne in some people, but it does not affect everyone the same way. If you notice a consistent connection, track the product and your skin rather than cutting out all dairy automatically.
Are dairy products safe during pregnancy?
Yes, dairy products made with pasteurized milk are generally safe during pregnancy. Avoid products made from raw milk because they can carry harmful bacteria; check the packaging or ask where the milk came from when it is unclear.
Is Greek yogurt easier to digest than milk?
Often, yes: Greek yogurt contains live cultures and usually less lactose per serving than milk, which some people find easier to tolerate. It is not suitable for everyone with lactose intolerance, so individual responses can differ.
Do dairy products cause mucus or phlegm?
No, dairy products have not been shown to increase mucus production. Milk may leave a thicker coating in the mouth or throat, which can feel like extra phlegm, but that sensation is not the same as producing more mucus.
Dairy products Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
B2
0.41mg · 32% DV
Biotin
8.54µg · 28% DV
B5
0.91mg · 18% DV
Minerals
Phosphorus
205mg · 29% DV
Calcium
276mg · 28% DV
Iodine
39µg · 26% DV
Selenium
9.03µg · 16% DV
Potassium ⭐
322mg · 9% DV
Sodium
105mg · 5% DV
How to Burn Off Dairy products
To burn the 149 calories in 1 cup (medium) (244 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dairy products?
Dairy products are foods made from milk, including milk itself, yoghurt, cheese, butter and cream. They appear in cuisines around the world, with local varieties shaped by the animals’ milk and the methods used to ferment, churn or age it. The category is broad, so one product can be quite different from another.
They may be served at breakfast, used in cooking, or enjoyed as a snack; yoghurt and cheese are also common additions to meals in many regions. Their nutritional profile varies widely with the product and its fat content. The figures here are an approximate reference for whole milk, which provides 3.15 g of protein per 100 g. For a lighter choice, pair plain yoghurt with fruit or use a modest amount of richer cheese.
How Nutritious Is Dairy products?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dairy products Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dairy products Contain Allergens?
Contains these allergens:
Which Diets Is Dairy products Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Dairy products Fat Profile
SATURATED
4.56g
MONOUNSATURATED
1.98g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.