What's in dairy?

Dairy foods are naturally nutrient rich, providing many essential and non-essential nutrients.

Incorporating milk, cheese and yogurt into your diet contributes greatly to your nutritional intake and ultimately your health.

Below, you can find a table providing information about the nutrients present in milk and Cheddar cheese.

Figures for a wider selection of dairy products is available from The Dairy Council booklet called The Nutritional Composition of Dairy Products.


The Nutritional Composition of Dairy Products (Per 100g)
 Whole
Milk		Semi
Skimmed
Milk		Skimmed
Milk

Cheddar
Cheese
(Regular)
Energy (kcal)664634

416
(kj)274195144

1725
Protein (g)3.33.53.5

25.4
Carbohydrate (g)4.64.74.8

0.1
of which sugars (g)4.64.74.8

0.1
Fat (g)3.91.70.3

34.9
of which saturates2.51.10.1

21.7
monounsaturates1.00.40.1

9.4
   polyunsaturates 0.1 Trace Trace

1.1
   trans fatty acids 0.1 0.1 Trace

1.4
Dietary fibre (g) 0 0 0

0
Thiamin (mg) 0.03 0.03 0.03

0.03
Riboflavin (mg) 0.23 0.24 0.22

0.39
Niacin (mg) 0.2 0.1 0.1

0.1
Niacin
from Tryptophan (mg) 		0.6 0.6 0.7

6.8
Vitamin B6 (mg) 0.06 0.06 0.06

0.15
Vitamin B12 (mg) 0.9 0.9 0.8

2.4
Folate (mg) 8 9 9

31
Pantothenate (mg) 0.58 0.68 0.50

0.5
Biotin (mg) 2.5 3.0 2.5

4.4
Vitamin C (mg) 2 2 1

Trace
Retinol (mg) 30 19 1

364
Carotene (mg) 19 9 Trace

141
Vitamin D (mg) Trace Trace Trace

0.3
Vitamin E (mg) 0.08 0.04 Trace

0.52
Sodium (mg) 43 43 44

723
Potassium (mg) 155 156 162

75
Calcium (mg) 118 120 125

739
Magnesium (mg) 11 11 11

29
Phosphorous (mg) 93 94 96

505
Iron (mg) 0.03 0.02 0.03

0.30
Copper (mg) Trace Trace Trace

0.03
Zinc (mg) 0.4 0.4 0.5

4.1
Chloride (mg) 89 87 87

1040
Manganese (mg) Trace Trace Trace

Trace
Selenium (mg) 1 1 1

6.0
Iodine (mg) 31 30 30

30