Milk & Diary Products

Yogurt comes in a variety of flavors, from plain vanilla to exotic fruit flavors – there are also a wide variety of textures to choose from. For the most part, yogurt provides good nutritional value because it is often low in calories but rich in protein and various nutrients. If you refer to the nutrition label for certain yogurts, however, you will see that many are high in sugar. When shopping for yogurt, check the nutrition facts or refer to the calorie chart below to determine the sugar content and the nutritional information.

Quark and cottage cheese consists of drained cheese curd and it has a mild, sometimes sweet flavor. Even though quark and cottage cheese are dairy products made from milk, the nutrition facts will show that they are fairly low in both calories when compared to other cheeses. The calorie chart and nutrition label for quark and cottage cheese indicates that most of the calories come from protein but there is a good balance of carbs and fat. This nutritional information means that quark and cottage cheese provide good nutritional value while still being low in calories.

While pudding is typically a sweet dessert, it can also be a savory dish. Because puddings come in so many forms, the calories and nutritional information varies greatly from one type to another. Dessert puddings like rice pudding, chocolate pudding, and tapioca pudding are often dairy-based which makes them high in calories. Savory puddings, such as Yorkshire pudding and suet pudding, may be high in saturated fat and low in nutritional value. Refer to the calorie counter or nutrition label for your favorite puddings to determine the calories and nutrition facts.

In perusing the calorie chart below, you will find that dairy drinks take many forms and thus have greatly varied nutritional information. From milk shakes to flavored milks, dairy drinks can be high in calories but some offer good nutritional value. The nutrition facts for certain dairy drinks may show that a high percentage of calories come from fat, but the nutrition label may indicate a high concentration of valuable nutrients like calcium and B-complex vitamins. Consult the calorie chart below to determine the nutrition facts for your favorite dairy drinks.