1 serving (244 grams) contains 103 calories, 8.0 grams of protein, 2.4 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
103 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 12.0 mg | 4% | |
| Sodium | 98.0 mg | 4% | |
| Total Carbohydrates | 12.0 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 12.0 g | ||
| protein | 8 g | 16% | |
| Vitamin D | 120.0 mcg | 600% | |
| Calcium | 305 mg | 23% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 366 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dairy products
Dairy products include a variety of foods derived from the milk of mammals, such as cows, goats, and sheep. These foods, used globally in numerous cuisines, can range from milk, cheese, and yogurt to butter and cream. Originating primarily from agrarian societies, dairy consumption has become widespread due to its rich flavor and nutritional benefits. Dairy products are excellent sources of high-quality protein, calcium, and essential vitamins like vitamin D and B12. Per 1-cup serving (240 ml) of milk, for instance, you'll find about 8 grams of protein, around 300 mg of calcium (roughly 23% of the daily value), and other nutrients required for bone health, energy production, and immune function.
Health Benefits
- Supports bone health: Dairy is rich in calcium and vitamin D, essential for maintaining strong bones and preventing osteoporosis.
- Promotes muscle health: High-quality protein, such as casein and whey found in dairy, supports muscle repair and growth.
- Boosts red blood cell production: Dairy contains vitamin B12, crucial for red blood cell formation and neurological health.
Dietary Considerations
Selection and Storage
Store dairy products in the refrigerator between 35°F to 40°F (1.6°C to 4.4°C) to maintain freshness. Avoid leaving dairy out for extended periods to prevent spoilage.
Common Questions About Dairy products Nutrition
Are dairy products high in protein?
Yes, many dairy products are a good source of protein. For example, a cup of milk contains about 8 grams of protein, while 1 ounce of cheddar cheese offers roughly 7 grams. Greek yogurt is especially high in protein, with nonfat varieties containing up to 20 grams per serving (170g).
Can I include dairy products on a keto diet?
Yes, many dairy products are suitable for a keto diet due to their high fat and low carbohydrate content. For instance, heavy cream, butter, and most cheeses are keto-friendly, while milk and sweetened yogurts are higher in carbs and should be limited. Always check the specific carb content of the product.
What are the main health benefits of eating dairy products?
Dairy products provide essential nutrients like calcium, vitamin D, and potassium, which support bone health. They also contain high-quality protein for muscle repair and maintenance. However, some may need to moderate intake due to lactose intolerance or the saturated fat content in certain products.
How much dairy should I consume daily?
The USDA recommends 2-3 servings of dairy per day for adults, which translates to 1 cup of milk, 1.5 ounces of cheese, or 1 cup of yogurt per serving. Individual needs may vary based on dietary goals and health conditions.
How do dairy products compare to plant-based alternatives like almond milk or soy milk?
Dairy products typically contain more protein than most plant-based alternatives. For example, cow's milk has 8 grams of protein per cup, compared to 1 gram in almond milk and 7 grams in soy milk. Plant-based options are often lower in calories but may lack key nutrients like calcium or vitamin D unless fortified.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
