Dairy products are concentrated sources of calcium, protein, and (for many varieties) vitamin B-12. Cheese in particular packs significant nutrition into small servings — a single ounce often provides 15–25% of daily calcium.
Cheeses vary dramatically in their nutrition profile: hard aged cheeses like parmesan and swiss are exceptionally calcium-rich, while soft cheeses like brie and goat cheese are lower in calcium but provide vitamin A. Cottage cheese stands out as a high-protein, low-fat option — popular with people tracking macros. Greek yogurt is similar. Milk and milk alternatives vary widely; check the unsweetened versions to avoid added sugars. Most aged cheeses are well-tolerated by people with lactose intolerance.
📊 Dairy & Cheese — Nutrition Comparison
| Food | Calories |
|---|---|
| 2% Milk 1 cup (244ml) | 122 |
| Blue Cheese 1 ounce (30g) | 106 |
| Cottage Cheese 1/2 cup (113g) | 95 |
| Goat Cheese 1 ounce (28g) | 102 |
| Gouda Cheese 1 ounce (28g) | 100 |
| Milk 1 cup (244ml) | 149 |
| Parmesan Cheese 1 tablespoon grated (5g) | 20 |
| Ricotta Cheese 1/4 cup (62g) | 108 |
| Swiss Cheese 1 ounce (28g) | 106 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.