Common Foods Comparison: SparkDiet Resource Center

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Numbers reflect one typically recommended serving of dairy products (serving sizes vary by product).

Data from SparkPeople.com food database or (*)similar source.

Individual items and brands will vary, and preparation method will make a difference too.




Calorie & Nutritional Comparison of Dairy    Click to Print
Dairy Product (serving sizes)
Calories Fat (g) Carbs (g) Protein (g)
    Parmesan Cheese (2 Tbsp.) 45.6 3 0.4 4.2
    Low-fat Cheddar Cheese (1.5 oz.) 73.6 3 0.8 10.4
    Ricotta Cheese (1.5 oz.) 80.5 6 1.4 5.2
    Soy Milk 80.9 4.7 4.4 6.7
    Non-Fat/Skim Milk (1 cup) 85.8 0.4 11.9 8.4
    Light Whipping Cream (2 Tbsp) 87.6 9.3 0.9 0.7
    Low-fat Cream Cheese (1.5 oz.) 96 1.4 5.8 14.4
    Cottage Cheese (1/2 cup) 101.7 2.2 4.1 15.5
    Butter (1 Tbsp) 101.8 11.5 0 0.1
    Feta Cheese (1.5 oz.) 112.3 9 1.7 6
    Goat Cheese (1.5 oz.) 114 9 0.4 7.9
    Table Cream (1/4 cup) 117 11.6 2.2 1.6
    Mozzarella Cheese (1.5 oz.) 119.5 9.2 0.9 8.3
    2% Milk (1 cup) 122 4.7 11.7 8.1
    Brie Cheese (1.5 oz.) 142 11.8 0.2 8.8
    Kraft Free American Singles (1.5 oz.) 148 1 11.7 22.7
    Cream Cheese (1.5 oz.) 148.4 14.8 1.1 3.2
    Whole Milk (1 cup) 148.8 8.1 11.4 8
    Provolone Cheese (1.5 oz.) 149.3 11.3 0.9 10.9
    Blue/Bleu Cheese (1.5 oz.) 150.1 12.2 1 9.1
    Gouda Cheese (1.5 oz.) 151.4 11.7 0.9 10.6
    Gorgonzola Cheese * (1.5 oz.) 156 12 2.7 9.3
    Muenster Cheese (1.5 oz.) 156.5 12.8 0.5 10
    Roquefort Cheese (1.5 oz.) 156.9 13 0.9 9.2
    Monterey Jack Cheese (1.5 oz.) 158.6 12.9 0.3 10.4
    American Cheese (1.5 oz.) 159.5 13.3 0.7 9.4
    Swiss Cheese (1.5 oz.) 159.9 11.7 1.4 12.1
    Pepper Jack Cheese * (1.5 oz.) 167 13.7 0.8 10.6
    Colby Cheese (1.5 oz.) 167.5 13.7 1.1 10.1
    Yogurt w/Fruit (6 oz.) 168.3 2 31.7 6.8
    Cheddar Cheese (1.5 oz.) 171.4 14.1 0.5 10.6
    Vanilla Frozen Yogurt (1 cup) 229 8.1 34.8 5.8
    Strawberry Ice Cream (1 cup) 253.4 11.1 36.4 4.2

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