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23 April 2012

Nutritional values of dairy foods

This table lays out the nutritional values of dairy foods.

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) 

 
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