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.
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.