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|
Product |
Energy (kJ) |
Total fat (g) |
Calcium (mg) |
|
Milk, full, fresh |
262 |
3.4 |
120 (1.2 mg/ml) |
|
Milk, low-fat or 2%, fresh |
213 |
2.0 |
122 (1.2 mg/ml) |
|
Milk, fat-free or skim, fresh |
149 |
0.2 |
123 (1.2 mg/ml) |
|
Cottage cheese, low fat |
369 |
4.0 |
120 (1.2 mg/g) |
|
Cottage cheese, fat-free |
266 |
0.1 |
120 (1.2 mg/g) |
|
Cheddar cheese* |
1646 |
32.3 |
788 (7.9 mg/g) |
|
Yoghurt, drinking, low-fat, flavoured |
317 |
1.3 |
100 (1.0 mg/ml) |
|
Yoghurt, low-fat, fruit, sweetened |
375 |
1.5 |
106 (1.1mg/ml) |
|
Yoghurt, plain, low-fat |
254 |
1.9 |
149 (1.5 mg/ml) |
* Cheeses such as Cheddar have a high energy and total fat content, but they have a very concentrated calcium content of nearly 8 mg per gram, so we only need a very small portion of about 15 g (15 x 8 = 120 mg calcium) to supply use with as much calcium as 100 ml/g of milk or cottage cheese.
(Dr IV van Heerden, DietDoc, April 2012)
