Dairy can be a great source of protein and calcium.
Despite the dairy industry’s promotion of low fat dairy as a weight loss aid, contrary research fails to support this position. However, dairy can still be a healthy part of any weight loss diet.
|Whole Milk||1 cup||146||11||8||8|
|Milk – Reduced Fat (2%)||1 cup||122||11||8||5|
|Milk – Low Fat (1%)||1 cup||102||12||8||2|
|Milk – Non Fat||1 cup||83||12||8||0|
|Cream (light whipping)||1 cup (whipped)||350||4||3||37|
|Cream (heavy whipping)||1 cup (whipped)||414||3||2||44|
|Cottage Cheese – Low Fat (1%)||1 cup||163||6||28||2|
|Cottage Cheese – Low Fat (2%)||1 cup||203||8||31||4|
|Cheese – Cheddar||1 slice (28g)||113||0||7||9|
|Cheese – Colby||1 slice (28g)||110||1||7||9|
|Feta Cheese||1 wedge (38g)||100||2||5||8|
|Camembert Cheese||1 wedge (38g)||114||0||8||9|
|Brie Cheese||1 ounce (28g)||94||0||6||8|
Carbohydrates, proteins, and fats are rounded to the nearest gram.
See more dairy products, or more cheeses.
Trying to Lose Weight?
A recent review of research showed:
Of 49 randomized trials assessing the effect of dairy products or calcium supplementation on body weight, 41 showed no effect, two demonstrated weight gain, one showed a lower rate of gain, and five showed weight loss. Four of 24 trials report differential fat loss.
- Thompson, W. G., Holdman, N. R., Janzow, D. J., Slezak, J. M., Morris, K. L., Zemel, M. B. (2005). Effect of Energy-Reduced Diets High in Dairy Products and Fiber on Weight Loss in Obese Adults. Obesity Research, 13(8), 1344-1353. Link
- Harvey-Berino, J., Gold, B. C., Lauber, R., Starinski, A. The impact of calcium and dairy product consumption on weight loss. Obesity research, 13(10), 1720-1726. Link
- Lanou, A. J., Barnard, N. D. (2008). Dairy and weight loss hypothesis: an evaluation of the clinical trials. Nutrition reviews, 66(5), 272-279. Link