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Milk and dairy products Calories
General dairy group rich in calcium and protein
CALORIES
GI
POTASSIUM
FIBER
Milk and dairy products Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.8g
· 31%
Protein
3.3g
· 21%
Fat
3.3g
· 48%
Fiber
0g
Milk and dairy products Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
Biotin
3.2µg · 11% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
3.7µg · 7% DV
Milk and dairy products Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Milk and dairy products Processed?
NOVA 3
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 Milk and dairy products Contain Allergens?
Contains these allergens:
Which Diets Is Milk and dairy products Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Milk and dairy products Fat Profile
SATURATED
1.9g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Milk and dairy products
Milk and dairy products — Frequently Asked Questions
How should milk and dairy products be stored after opening?
Keep opened milk refrigerated with the container closed and follow the use-by guidance on the package. Yogurt and cheese should also be kept chilled, and using a clean spoon helps reduce spoilage.
Does boiling milk reduce its nutritional value?
Brief heating does not substantially change its protein content, but prolonged or repeated boiling can reduce some heat-sensitive vitamins. Pasteurized milk usually does not need to be boiled again for safety.
Can milk and dairy products be frozen?
Milk and yogurt can be frozen, although they may separate or become grainy after thawing. Hard cheeses generally freeze better, and thawed dairy often works well in cooking, sauces, or baking.
Does milk cause more mucus or phlegm?
There is no strong evidence that milk increases mucus production. It can create a temporary coating sensation in the mouth for some people, but that is not the same as producing more respiratory mucus.
What foods pair well with dairy products?
Yogurt pairs well with oats, fruit, legumes, and soups, while cheese can add flavor and protein to vegetable, whole-grain, or egg-based meals. With salty cheeses, consider the overall salt content of the meal.
Is milk or yogurt a good choice after exercise?
Yes, milk and yogurt can fit well into a post-workout meal or snack because they provide protein and carbohydrate. Pairing them with fruit, oats, or a sandwich can make recovery eating more balanced.
Is it okay to have dairy at night?
For most people, dairy at night is fine. If you experience reflux, a smaller serving earlier in the evening may be more comfortable than eating a large dairy-based snack right before bed.
Does lactose intolerance mean you must avoid all dairy products?
Not necessarily, as tolerance varies between individuals. Yogurt and aged cheese may be easier for some people to tolerate, and lactose-free dairy products are another option.
Is a milk allergy the same as lactose intolerance?
No. Lactose intolerance involves difficulty digesting lactose, whereas a milk allergy is an immune reaction to milk proteins and can cause more serious symptoms.
Do dairy products strengthen bones on their own?
Dairy products can contribute nutrients that support bone health, but they are not the only factor. Resistance exercise, vitamin D status, overall diet, and long-term habits also matter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.