Nutrition Comparison for Dairy Products

Dairy

Numbers reflect one typically recommended serving of diary products (serving sizes vary by product).
Data from BabyFit.com food database or (*)similar source.
Individual items and brands will vary, and preparation method will make a difference too.

[1] - To safely include soft cheese into your diet during pregnany, see this article on Playing It Safe with Soft Cheeses

DAIRY PRODUCT (serving size)	Calcium (mg)	Protein (g)	Folate (mcg)	Iron (mg)	Calories	Carbs (g)	Fat (g)
Swiss Cheese (1.5 oz.)	409.0	12.1	2.4	0.1	159.9	1.4	11.7
Provolone Cheese (1.5 oz.)	321.0	10.9	4.4	0.2	149.3	0.9	11.3
Monterey Jack Cheese (1.5 oz.)	317.0	10.4	7.6	0.3	158.6	0.3	12.9
Cheddar Cheese (1.5 oz.)	307.0	10.6	7.6	0.3	171.4	0.5	14.1
Muenster Cheese (1.5 oz.)	305.0	10	5.2	0.2	156.5	0.5	12.8
Non-Fat/Skim Milk (1 cup)	301.0	8.4	12.4	0.1	85.8	11.9	0.4
Kraft Free Singles (2 slices)	299.0	9.5	0.0	0.0	62.2	4.9	0.4
[1] Gouda Cheese (1.5 oz.)	298.0	10.6	8.8	0.1	151.4	0.9	11.7
2% Milk (1 cup)	298.0	8.1	12.4	0.1	122	11.7	4.7
Colby Cheese (1.5 oz.)	291.0	10.1	7.6	0.3	167.5	1.1	13.7
[1] Roquefort Cheese (1.5 oz.)	282.0	9.2	20.8	0.2	156.9	0.9	13
Whole Milk (1 cup)	276.0	8	12.4	0.1	148.8	11.4	8.1
American Cheese (1.5 oz.)	262.0	9.4	3.6	0.2	159.5	0.7	13.3
Yogurt, Fruit (6 oz.)	235.0	6.8	15.2	0.1	168.3	31.7	2
[1] Blue/Bleu Cheese (1.5 oz.)	225.0	9.1	15.2	0.1	150.1	1	12.2
Mozzarella Cheese (1.5 oz.)	215.0	8.3	2.8	0.2	119.5	0.9	9.2
[1] Feta Cheese (1.5 oz.)	210.0	6	13.6	0.3	112.3	1.7	9
Vanilla Frozen Yogurt (1 cup)	206.0	5.8	8.8	0.4	229	34.8	8.1
Low-fat Cheddar Cheese (1.5 oz.)	176.0	10.4	4.8	0.2	73.6	0.8	3
Strawberry Ice Cream (1 cup)	158.0	4.2	16.0	0.3	253.4	36.4	11.1
Parmesan Cheese (2 Tbsp.)	138.0	4.2	0.8	0.1	45.6	0.4	3
Ricotta Cheese w/skim milk (1.5 oz.)	116.0	4.8	5.6	0.2	58.7	2.2	3.4
Soy Milk (1 cup)	93.0	11	39.2	2.7	127.4	12.1	4.7
[1] Brie Cheese (1.5 oz.)	78.0	8.8	27.6	0.2	142	0.2	11.8
Cottage Cheese (1/2 cup)	78.0	15.5	14.8	0.2	101.7	4.1	2.2
[1] Soft Goat Cheese (1.5 oz.)	60.0	7.9	5.2	0.8	114	0.4	9
Light Table Cream (1/4 cup)	58.0	1.6	1.2	0.0	117	2.2	11.6
Cream Cheese (1.5 oz.)	34.0	3.2	5.6	0.5	148.4	1.1	14.8
Light Whipping Cream (2 Tbsp)	21.0	0.7	1.2	0.0	87.6	0.9	9.3
Butter (1 Tbsp)	3.0	0.1	0.4	0.0	101.8	0	11.5

Common Food Comparisons

Common Food Comparisons

Dairy