Dairy: Calories, Protein & Macros per Serving
Dairy spans the entire macro spectrum: non-fat Greek yogurt is nearly pure protein, butter is nearly pure fat, and whole milk sits in between with all three macros. That range makes "dairy" almost meaningless as a logging category — what matters is the specific product and its fat percentage. The table below puts every dairy item in our database side by side so the differences are obvious.
For calorie trackers, dairy hides two common pitfalls: pour-without-measuring (milk in coffee and cereal adds up fast) and fat-percentage mix-ups (logging non-fat yogurt when you ate full-fat doubles the calories). Click any food for full nutrition facts, serving conversions, and which variants are worth the swap.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 2% Milk | 1 cup (244g) | 12250/100g | 8.3g | 12g | 4.6g |
| Cheddar Cheese | 1 oz (28g) | 114408/100g | 6.5g | 0.7g | 9.5g |
| Cottage Cheese (low-fat) | 100g | 8484/100g | 11g | 4.3g | 2.3g |
| Cream Cheese | 2 tbsp (29g) | 102350/100g | 1.8g | 1.6g | 10g |
| Feta Cheese | ¼ cup crumbled (38g) | 104273/100g | 7.5g | 2.1g | 7.3g |
| Greek Yogurt (nonfat) | 170g (single cup) | 10059/100g | 17.3g | 6.1g | 0.7g |
| Heavy Cream | 1 tbsp (15g) | 51340/100g | 0.4g | 0.4g | 5.4g |
| Kefir | 1 cup (243g) | 10443/100g | 9.2g | 11.7g | 2.4g |
| Mozzarella | 1 oz (28g) | 84299/100g | 6.2g | 0.7g | 6.2g |
| Parmesan | 1 tbsp grated (5g) | 21421/100g | 1.5g | 0.6g | 1.4g |
| Plain Yogurt (whole milk) | 1 cup (245g) | 18977/100g | 9.3g | 13.7g | 11g |
| Skim Milk | 1 cup (245g) | 8334/100g | 8.3g | 12g | 0.2g |
| Sour Cream | 2 tbsp (30g) | 59198/100g | 0.7g | 1.4g | 5.8g |
| Swiss Cheese | 1 slice (28g) | 110393/100g | 7.6g | 0.4g | 8.7g |
| Whole Milk | 1 cup (244g) | 14660/100g | 8.1g | 11.2g | 7.8g |
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Frequently Asked Questions
Is full-fat or low-fat dairy better for weight loss?
Low-fat versions give you the same protein and calcium for fewer calories, which helps in a deficit. But full-fat dairy is more satiating per serving, and some people snack less because of it. Pick whichever you can portion honestly — and log the version you actually ate.
How much protein is in Greek yogurt vs regular yogurt?
Greek yogurt is strained, which concentrates protein to roughly double regular yogurt — typically about 10 g per 100g versus 4–5 g. It's one of the highest protein-per-calorie foods in the dairy aisle.
Does lactose-free dairy have different calories?
Essentially no. Lactose-free milk has the same lactose sugar, just pre-split by added lactase enzyme, so calories and macros are nearly identical. It may taste slightly sweeter because glucose tastes sweeter than lactose.