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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.
| Serving | Calories | Carbs (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|---|
| 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.
References
- 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
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