Dairy products are an excellent source of nutrients, including calcium, protein, potassium, phosphorus, and
vitamins A and D.

Nutrient Content of Selected Dairy Foods

Selected nutritional information for some common dairy products is shown below. More detailed nutrient content for these and a variety of other dairy products can be found on the Nutrient Data Laboratory website, listed in the Resources section that follows.

Serving Size Calories Protein
1 cup 150 8 11.4 8.2 291 9-12
Reduced Fat
1 cup 121 8.1 11.7 4.7 297 12
1 cup 104 8.5 12.2 2.4 313 12-13
1 cup 90 8.8 12.3 0.6 316 11-14
Chocolate, Whole
1 cup 208 7.9 25.9 8.5 280 10-12
Chocolate, Reduced Fat
1 cup 179 8 26 5 284 N/A
Chocolate, Lowfat
1 cup 158 8.1 26.1 2.5 287 N/A
1 oz. 114 7 0.4 9.4 204 0.4-0.6
1 oz. 99 2.1 0.8 9.9 23 0.1-0.8
Mozzarella, Part Skim
1 oz. 79 7.8 0.9 4.9 207 0.08-0.9
Pasteurized Processed
1 oz. 106 6.3 0.5 8.9 174 0.05-4
1 cup 82< 14 3.1 1.1 69 1.4-8
Whole Milk
1 cup 150 8.5 11.4 8 296 4-17*
1 cup 137 14 18.8 0.4 488 4-17*

*Lactose content provided for lowfat yogurt; lactose content of whole milk and nonfat yogurt might differ slightly from this range. (Source: National Dairy Council, Newer Knowledge of Dairy Foods)

The following resources provide more information on dairy nutrition.

National Dairy Council

Offers a wealth of dairy nutrition-related information targeted towards health professionals, media, and consumers. Newer Knowledge of Dairy Foods provides information on the characteristics, nutrient content, and health benefits of various dairy products and users can also access research from the National Dairy Council on topics such as Calcium and Weight Management and Lactose Intolerance.

Nutrition Explorations

Dairy Management, Inc.
With sections targeted towards kids, educators, parents, and school foodservice, this site is all about making good nutrition a fun part of kids' lives. The site offers fun nutrition-related activities for kids, tips for parents on how to stock a healthy kitchen, activities and materials for teachers to use in the classroom, and articles and other resources for sprucing up school menus.

Got Milk?

National Milk Processor Promotion Board
In addition to being the home of the milk mustache, with celebrity pictures and free milk-related downloads, this site offers a collection of milk recipes and several articles on milk and nutrition.

Milk Matters Calcium Education Campaign

National Institute of Child Health & Human Development
Milk Matters is a nationwide campaign dedicated to increasing calcium consumption among America's children and teens. Milk Matters focuses on educating people about the importance of calcium for building strong and healthy bones.

Osteoporosis Clinical Center & Research Program

The Center, located at the University of Wisconsin - Madison, provides clinical evaluation and treatment of persons with osteoporosis and related bone disorders. Their website offers information about osteoporosis and related diseases and the procedures used to treat them. The Education page covers osteoporosis risk factors, prevention steps such as good nutrition and exercise, diagnosis, medication, and tips on preventing falls.

National Osteoporosis Foundation

This site offers comprehensive information about osteoporosis, including risk factors, symptoms, prevalence among men and women, tips on prevention, and approved medications for the prevention and/or treatment of the disease.

American Dietetic Association

ADA's dynamic website contains a wealth of nutrition information for consumers and the media, featuring approximately 3,000 pages of content from news releases and consumer tips to Nutrition Fact Sheets, consumer FAQs and the Good Nutrition Reading List. Consumers seeking the services of a registered dietitian can use the "Find a Nutrition Professional" feature on ADA's website. In addition, the site offers links to many other nutrition-oriented sites.

Nutrient Data Laboratory

Agricultural Research Service
The Nutrient Database search available on this site allows users to look up the nutrient content of 7,538 different foods. The detailed report on each food item includes calories, grams of protein, carbohydrates, dietary fiber, and fat, as well as amounts of minerals, such as calcium and iron, and over a dozen different vitamins.