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23 April 2012

Nutritional values of dairy foods

This table lays out the nutritional values of dairy foods.

0

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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