Food content tables
(sugarS, total carbS, fiber, net carbS,
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! Note !
More data may be added in tables below
and improved data may be added ---
if/when I re-visit this page.
TABLES BELOW:
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INTRODUCTION : This page contains tables for dairy products :
The table data, in any row, below, comes from one of three sources.
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.
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 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 Most of the data for these tables comes from either
"<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
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.
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Page was created 2006 May 24.
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