Calorie database
Dairy calories
Every dairy food in our database — 10 in total — sorted from lowest to highest calories, with full macros for each.
Lowest calorie
80
string cheese
Average
104
kcal per serving
Highest calorie
149
whole milk
| Food | Serving | Calories | Per 100 g | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| string cheese | 1 stick (28 g) | 80 | 286 | 6.8 g | 0.6 g | 5.8 g |
| skim milk | 1 cup (240 ml) | 83 | 35 | 8.3 g | 12.2 g | 0.2 g |
| mozzarella | 1 oz (28 g) | 85 | 304 | 6.3 g | 0.6 g | 6.3 g |
| butter | 1 tbsp (14 g) | 100 | 714 | 0.1 g | 0 g | 11.4 g |
| Greek yogurt | 1 container plain nonfat (170 g) | 100 | 59 | 17 g | 6 g | 0.7 g |
| cream cheese | 2 tbsp (30 g) | 102 | 340 | 1.8 g | 1.6 g | 10 g |
| cottage cheese | 1/2 cup (113 g) | 110 | 97 | 12.5 g | 4.5 g | 4.8 g |
| parmesan | 1 oz (28 g) | 111 | 396 | 10.1 g | 0.9 g | 7.3 g |
| cheddar cheese | 1 oz (28 g) | 115 | 411 | 6.5 g | 0.9 g | 9.5 g |
| whole milk | 1 cup (240 ml) | 149 | 62 | 7.7 g | 11.7 g | 8 g |
Values are per the serving shown and come from USDA FoodData Central. Actual values vary by brand, ripeness and preparation.
How many calories are in dairy?
Across the 10 dairy foods listed here, calories range from 80 to 149 per typical serving. Serving size drives most of that spread, so comparing per 100 g is often more useful than comparing per serving.
Track it without the math
Snap a photo and LensNutra logs the calories and macros for you. To set a daily target first, use the free calorie calculator, then split it with the macro calculator.
Frequently asked questions
What is the lowest calorie dairy food?
string cheese is the lowest in this list at 80 calories per 1 stick (28 g). It's the easiest dairy option to fit into a calorie deficit, though serving size still matters more than the food itself.
How many calories are in dairy on average?
The average across the 10 dairy foods listed here is about 104 calories per typical serving, ranging from 80 to 149. Use the per-100 g column to compare foods fairly, since serving sizes differ a lot.
Which dairy food has the most protein?
Greek yogurt leads this list with 17 g of protein per 1 container plain nonfat (170 g). Higher-protein choices help with fullness and muscle retention, which is why they're useful when you're eating in a deficit.
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