Food content tables

for DAIRY PRODUCTS

(sugarS, total carbS, fiber, net carbS,

fatS, proteinS, water

--- in GRAMs and PERCENTs)
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This Food-Content of DAIRY PRODUCTS page

! Note !
More data may be added in tables below
and improved data may be added ---
if/when I re-visit this page.


TABLES BELOW:
(Skip Introduction)

CHEESE       MILK       CREAM

YOGURT       BUTTER

MoreDataSources       BottomOfPage

INTRODUCTION :

This page contains tables for dairy products :

  • cheese
  • milk
  • cream
  • yogurt
  • butter

The table data, in any row, below, comes from one of three sources.

  1. Actual "Nutrition Facts" labels from food packaging. These labels do not contain water content data, and frequently the data is imprecise.

  2. A gram counter book - "Dr. Atkins' New Carbohydrate Gram Counter" --- which, like essentially all gram-counter books, does not contain data on sugarS-content nor on water-content.

  3. The web site www.nutritiondata.com --- which (in 2006) contained suitably precise data on sugar-content and water-content, as well as the usual "Nutrition Facts" data.

    In fact, it contained data on types of sugars, fats, and proteins in each food.

In the tables below, the numbers between less-than and greater-than signs --- namely <1>, <2>, <3> --- are used after the 'Product Name' (in the 1st column of the table) to indicate the source of the data in the row.

"Reference 2" (or "ref. 2" or "<2>") below refers to the book "Dr. Atkins' New Carbohydrate Gram Counter".

The last five columns in these tables (percent fiber, net-carbs, fats, proteins, moisture) add up to about 100% in most cases.

Since data on water content is not in "Nutrition Facts" labels nor in most gram counter books, some rows of the table do not have data on water-content (moisture).

(The percent-sugarS is included in the percent-net-carbs --- so do NOT include sugarS-percent if you are adding up the percentages to get an estimate of solids-content versus water-content.)


NOTE on UNIQUENESS of these TABLES :

These tables differ from tables in essentially all "gram counter" books in several ways.

  • Serving sizes are shown in grams --- rather than cups, tablespoons, piece-count, etc.

  • This allows for computation of PERCENT-content ("intensity") of the basic nutrients of food labels --- sugarS, fiber, net-carbs, fats, proteins.

    This, in turn, allows us to better compare foods and food-groups for their relative contribution of these nutrients.

    In other words, by using percentages, we get rid of the variablity due to different serving sizes.

  • Many gram-counter books present only two or three of the five "Nutrition Facts" components --- sugarS, fiber, net-carbs (carbs-minus-fiber-carbs), fats, proteins.

  • These tables show both sugars and net-carbs. This allows you to see how much of the net-carbs is due to sugars.

  • Water (moisture) content is presented.

  • We can use this data to "take the water out the picture" --- that is, we can calculate the percent of sugar/fiber/net-carbs/fats/proteins based on the dry weight of the food.

    This would REALLY "normalize" the data and provide for "apples to apples" comparisons, so to speak, of different foods and food groups.

The PERCENT-content data of these tables (and the observations made based upon those percentages) distinguish this site from the www.nutritiondata.com site.


NOTES on food content of
DAIRY PRODUCTS:

Dairy products are relatively high in protein and fats --- and relatively low in carbohydrates (fibers, starches, and sugars).

However, there are sugars --- lactose and galactose.

Galactose is known to be a cause of cataracts --- because some babies are born without an enzyme that breaks down galactose.

As a result, these babies develop cataracts soon after birth --- from the galactose in milk.

So if your body's reserves of galactose reductase enzyme become depleted (as may occur in old age), you will almost surely be a candidate for developing cataracts.

Galactose in itself might be a reason to eat dairy products in moderation. But another reason is the lactose.

Any runner who has made the mistake of eating a lot of ice cream the night before a run has probably experienced painful, debilitating cramps near the start of the run and never finished the run.

So if you want to reduce the likelihood of cramping, eat dairy products in moderation.

Some doctors who are quite conscious of the importance of diet, like Dr. Andrew Weil, author of a series of books on optimizing one's health, recommend eliminating dairy products from one's diet.

I have not seen his specific reasons for this recommendation, but the two reasons above are enough to make one at least consider using dairy products as an occasional treat, rather than as a daily item in one's diet.


Some Usage Notes for these tables:

In the tables, "g" denotes grams.

"NA" means the data is not available from the source --- such as from a "Nutrition Facts" label or a gram-counter book.

In many web browsers, when you hold the mouse cursor (pointer) over a cell in these tables, a pop-up will tell you what type of data the cell contains --- NetCarb-grams, Percent-SugarS, or whatever.

This helps when the table heading is not in view.

For more information to augment these tables, see the Additional Data Sources section below the tables.

1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
AMERICAN CHEESE, typical <2> 19 g est.
(2/3 oz. = 1 slice)
NA 0.0 0.3 0.3 6.6 4.7 NA 0% 1.6% 35% 25%
BRIE CHEESE, typical <2> 28 g
(1 oz.)
NA 0.0 0.1 0.1 7.9 5.9 NA 0% 0.4% 28% 21%
BRIE CHEESE, soft ripened, double creme [Inter-American Products Inc.] <1> 28 g
(1 oz., ~ 2 x 1" cubes)
2 0 2 2 9 5 7% 0% 7% 32% 18%
CHEDDAR CHEESE, typical <2> 28 g
(1 oz.)
NA 0.0 4.4 4.4 9.4 7.1 NA 0% 1.4% 34% 25%
CHEDDAR CHEESE, shredded, "fat free" [Kraft] <1> 28 g
(1 cup)
0 (?) 0 2 2 0 9 0% 0% 7% 0% (?) 32%
COTTAGE CHEESE, 2% fat <2> 83 g est.
(1/2 cup)
NA 0.0 4.1 4.1 2.2 15.5 NA 0% 4.9% 2.7% 19%
CREAM CHEESE, PLAIN, typical <2> 29 g est.
(2 tbsp)
NA 0.0 0.8 0.8 10.1 2.2 NA 0% 2.8% 35% 7.6%
FETA CHEESE, typical <2> 28 g
(1 oz.)
NA 0.0 1.2 1.2 6.0 4.0 NA 0% 4.3% 21% 14%
MOZZARELLA CHEESE, whole milk, typical <2> 28 g
(1 oz.)
NA 0.0 0.6 0.6 6.1 5.5 NA 0% 2.1% 22% 20%
String Cheese, mozzarella ["Frigo Cheese Heads", Saputo Inc.] <1> 28 g
(1 cylindrical piece)
0 0 < 1 < 1 6 7 0% 0% < 4% 21% 25%
SWISS CHEESE, typical <2> 28 g
(1 oz.)
NA 0.0 1.0 1.0 7.8 8.1 NA 0% 3.6% 28% 29%
SWISS CHEESE, reduced fat [Jarlsberg Lite] <1> 28 g
(1 oz.)
0 1 1 0 3 9 0% ~4% 0% 11% 32%
SWISS CHEESE, reduced fat [Alpine Lace, from Costco] <1> 35 g
(1 slice)
1 0 1 1 7 10 3% 0% 3% 20% 29%
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
BUTTERMILK, from 1% milk, typical <2> 237 g est.
(1 cup)
NA 0.0 13.0 13.0 2.5 9.0 NA 0% 5.5% 1.0% 3.8%
BUTTERMILK, from skim milk, typical <2> 237 g est.
(1 cup)
NA 0.0 11.7 11.7 2.2 8.1 NA 0% 4.9% 0.9% 3.4%
MILK, "1%" ("LOW-FAT"), typical <2> 237 g est.
(1 cup)
NA 0.0 11.7 11.7 2.6 8.0 NA 0.0% 4.9% 1.1% 3.4%
MILK, "SKIM" ("NON-FAT"), typical <2> 237 g est.
(1 cup)
NA 0.0 11.9 11.9 0.4 8.4 NA 0% 5.0% 0.2% 3.5%
MILK, "SKIM" ("fat free"), organic [Harris Teeter "Naturals" brand] <1> 240 ml
(8 fl. oz.)
12 0 13 13 0 8 5% 0% 5% 0% 3%
MILK, "2%" ("REDUCED FAT"), typical 237 g est.
(1 cup)
NA 0.0 11.7 11.7 4.7 8.1 NA 0% 4.9% 2.0% 3.4%
MILK, WHOLE, typical <2> 237 g
(1 cup)
NA 0.0 11.4 11.4 8.2 8.0 NA 0% 4.8% 3.5% 3.4%
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
HALF & HALF, typical <2> 15 g est.
(1 tbsp)
NA 0.0 0.5 0.5 1.5 0.5 NA 0% 3.3% 10% 3.3%
HEAVY CREAM, typical <2> 15 g est.
(1 tbsp)
NA 0.0 0.4 0.4 5.5 0.3 NA 0% 2.7% 37% 2.0%
LIGHT CREAM, typical <2> 15 g est.
(1 tbsp)
NA 0.0 0.6 0.6 2.9 0.4 NA 0% 4.0% 19% 2.6%
NON-DAIRY CREAMER, plain, Coffeemate <2> 15 g est.
(1 tbsp)
NA 0.0 2.0 2.0 1.0 0.0 NA 0% 13% 6.7% 0%
SOUR CREAM, regular (not light), typical <2> 29 g est.
(2 tbsp)
NA 0.0 1.2 1.2 6.0 0.9 NA 0% 4.1% 21% 3.1%
SOUR CREAM, light, typical <2> 29 g est.
(2 tbsp)
NA 0.0 2.0 2.0 2.5 2.0 NA 0% 6.9% 8.6% 6.9%
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
YOGURT, plain, low-fat, typical <2> 237 g est.
(8 oz.)
NA 0.0 15.0 15.0 3.0 11.0 NA 0% 6.3% 1.3% 4.6%
YOGURT, whole milk, plain, typical <2> 237 g est.
(8 fl. oz.)
NA 0.0 11.0 11.0 8.0 9.0 NA 0% 4.6% 3.4% 3.8%
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
BUTTER, typical <2> 15 g est.
(1 tbsp)
NA 0.0 0.0 0.0 11.5 0.1 NA 0% 0% 77% 0.7%

DATA SOURCES --- and
ADDITIONAL DATA SOURCES :

Most of the data for these tables comes from either

  1. the "Nutrition Facts" labels on food packages

  2. "gram counter" books like "Dr. Atkins' New Carbohydrate Gram Counter", or

  3. the web site www.nutritiondata.com .

"<1>" with the 'Product Name', in column 1 of the tables, indicates that the data comes from a "Nutrition Facts" label.

"<2>" in column 1 indicates the data comes from the Atkins Gram Counter book.

"<3>" in column 1 indicates the data comes from the web site www.nutritiondata.com.

Much of the data from 'nutritiondata.com' comes from U.S. Department of Agriculture studies of 'macronutrients' --- at the USDA FNIC (Food and Nutrition Information Center).

Since the data in reference <3> is the most complete and the most precise, we use that data wherever possible.

But to corroborate that data (or at least indicate that it is "in the ballpark"), we include data from "Nutrition Facts" labels and data from the Atkins Gram Counter book.

Note, however, that

  1. The Atkins book did NOT break out "sugars" grams from "net carbs" --- apparently because Atkins knew that starches and sugars contribute equally to weight-gain, even though sugars are converted to triglycerides and fat somewhat more quickly than starch.

    So there is no "sugars" data in the rows marked with a "<2>".

  2. The Atkins book, like essentially all gram counter books, did NOT provide the serving size in grams --- instead leaving the size in cups or tablespoons or a piece-count.

    In most cases, estimates have to be made of the number of grams in the sample/serving size, in order to calculate percentages.

    Hence, we use "est." in the serving size (column 2) to indicate when an estimate was used to compute the percentages in rows marked with a "<2>".

    And we use an asterisk (*) in front of the percentages, to indicate that an estimated gram-size of the serving was used to compute the percentage.


NOTE that the accuracy of these tables is not guaranteed --- especially since the data may come from sources that may, in fact, be in error --- for example, typographical errors (theirs or mine).

Also, data from food labels, such as fat grams, may be truncated-to-zero due to the manufacturer/packager choosing a small serving size and/or an "aggressive rounding" method.

FURTHERMORE, the 'nutritiondata.com' site may eventually become 'monetized' and become a nuisance to navigate --- and may no longer have the 'food content' data that was there in 2006.

Also, it may be a long time (years or never) before I get back to this page to add more (and better) data.

So here are some links to WEB SEARCHES for additional data on 'basic food contents' of DAIRY PRODUCTS.

Also, you can go to suitable Wikipedia pages and follow links from there, such as

Bottom of this
food-content of DAIRY PRODUCTS page.

To return to a previously visited web page location, click on the Back button of your web browser --- a sufficient number of times. OR, use the History-list option of your web browser.

OR ...

< Go to Top of this page, above. >

Or simply scroll up toward the top of this page.


Page history:

Page was created 2006 May 24.

Page was changed 2006 Jun 22.

Page was changed 2021 Jan 03.
(Added css and javascript to try to handle text-size for smartphones, esp. in portrait orientation. Reformatted and revised some text. Added some WEB SEARCH and Wikipedia links.)