When trying to lose weight and be healthy it is important to know the calorie content of the food you are eating, as well as a good list of low calorie foods.
By arming yourself with this information, you will be able to make informed decisions that will allow you to enjoy your food, and lose weight at the same time.
The table below shows calories in Milk & Dairy products, and their protein, carbohydrate, fat contents per 100g. It also shows the energy content so a comparison can be made with other products of the same group in order to see which types of foods are high and which are low in calories.
Note: See also our calories in cheese table for a more complete listing of cheese nutritional information.
Dairy products tend to be fairly controversial foods. Many people see them as bad, for a number of reasons:
They’re high in fat — All milk and dairy products are fairly high in fat, but the good news is that it’s saturated fat. Your body needs saturated fat in order to function properly. As long as you don’t consume dairy products in excess, you have nothing to worry about.
They’re high in sugar — This can be a problem for a number of people! First, there are many that are allergic to or intolerant of lactose, the sugar found in milk. For those, it’s a good idea to cut out dairy products to avoid negative reactions. Diabetics have a hard time controlling blood sugar levels, and dairy products may make the problem worse. However, for the average healthy person, the sugar in dairy isn’t a problem.
They’re high in calories — Thanks to the high fat content of milk, yogurt, cheese, and other dairy products, they’re all fairly high in calories. If your goal is weight loss, it’s smart to limit the amount of dairy you eat.
They’re potentially dangerous — Dairy products may contain hormones, chemicals, and pesticides, and there are some who believe that they can increase the risk of certain types of cancer. There is real evidence to back up the claims, so some dairy products (that are contaminated) can be potentially dangerous.
However, despite these negative aspects, dairy products are wonderful for a number of reasons:
They’re high in protein — The amino acids in dairy products will promote healthy muscle growth, which is why so many bodybuilders consume whey protein (which comes from milk).
They’re rich in nutrients — The calcium in milk will provide nutrients to strengthen your bones. The potassium in all dairy products will help to balance out the excess sodium consumed by the average American. Milk and dairy products contain an excellent nutritional profile.
They contain Vitamin D — Your body needs Vitamin D in order to use calcium to strengthen your bones, as well as turn beta-carotenes into Vitamin A to protect your eyes, hair, and skin. Without Vitamin D, your body suffers! Other than spending time in the sun (the best way to get Vitamin D), milk and dairy products are some of the best sources of this vitamin.
All in all, despite the few drawbacks, milk, yogurt, cheese, cream, and all other dairy products are pretty healthy options. They deserve a place on your menu, albeit a smaller one than fruits, veggies, whole grains, and other lean proteins. As long as you don’t overdo it, you have nothing to worry about.