Mushrooms are the only non-animal natural source of vitamin D.
NutriVals is a free database of Nutrition Facts.

Dairy

Dairy products are a good source of protein, vitamins, and minerals, and can be an important part of a healthy, balanced diet. Some of the key nutrients found in dairy products include calcium, vitamin D, and potassium. These nutrients are important for supporting strong bones, teeth, and muscles. Dairy products are also a good source of protein, which is essential for building and maintaining healthy tissues. However, it's important to choose low-fat or fat-free dairy products, as full-fat dairy products are high in saturated fat and calories. Consuming too much saturated fat can increase your risk of heart disease, while consuming large amounts of calories can lead to weight gain. It's best to eat a variety of different dairy products, including milk, yogurt, and cheese, to get the most nutritional benefit.

Do we need to eat dairy?

While dairy products can be a valuable part of a healthy, balanced diet, it's not necessary for everyone to eat them. Some people may be unable to tolerate dairy products due to lactose intolerance, while others may choose to avoid them for ethical, environmental, or health reasons. If you do not eat dairy products, you can still get the nutrients that are commonly found in dairy, like calcium and vitamin D, from other sources. For example, calcium-rich foods include leafy green vegetables, nuts, and fortified foods like plant-based milks and juices. Vitamin D can be found in fatty fish like salmon and tuna, as well as in fortified foods and supplements. It's important to talk to your doctor or a registered dietitian if you are considering removing dairy from your diet to ensure that you are still getting all the nutrients you need. They can help you make a plan to meet your nutritional needs without consuming dairy.

How much dairy should we eat?

The amount of dairy that you should eat depends on a few factors, including your age, sex, and level of physical activity. In general, adults should aim to consume three cups of dairy per day, while children and teenagers may need slightly less. However, it's always best to talk to your doctor or a registered dietitian to determine the right amount of dairy for your individual needs. They can take into account your overall diet and lifestyle to help you make the best choices for your health. Additionally, it's important to choose low-fat or fat-free dairy products, as full-fat dairy products are high in saturated fat and calories. Eating a variety of different dairy products can also help ensure that you get the most nutritional benefit. So, while it's important to eat a sufficient amount of dairy, it's also important to choose healthy sources of dairy, like low-fat milk, yogurt, and cheese.

Benefits of dairy

Dairy products can be a valuable part of a healthy, balanced diet. Some of the key benefits of dairy include:

  • Calcium: Dairy products are a rich source of calcium, which is essential for supporting strong bones and teeth.
  • Vitamin D: Many dairy products, including milk and yogurt, are fortified with vitamin D, which is important for maintaining healthy bones and muscles.
  • Protein: Dairy products are a good source of protein, which is essential for building and maintaining healthy tissues.
  • Potassium: Dairy products are a good source of potassium, which can help support healthy blood pressure levels.
  • Satiety: The protein and other nutrients in dairy products can help you feel full and satisfied after eating, which can support weight management.

However, it's important to choose low-fat or fat-free dairy products, as full-fat dairy products are high in saturated fat and calories. Consuming too much saturated fat can increase your risk of heart disease, while consuming large amounts of calories can lead to weight gain. So, while dairy can be a nutritious part of your diet, it's important to choose healthy sources of dairy and to balance your intake with other healthy foods.

Drawbacks of dairy

While dairy products can be a nutritious part of a healthy, balanced diet, there are also some drawbacks to consider. Some of the potential drawbacks of dairy include:

  • Saturated fat: Many full-fat dairy products, including whole milk and cheese, are high in saturated fat. Consuming too much saturated fat can increase your risk of heart disease.
  • Calories: Full-fat dairy products are also high in calories, which can lead to weight gain if consumed in large amounts.
  • Lactose intolerance: Some people may be unable to tolerate dairy products due to lactose intolerance, which can cause symptoms like bloating, gas, and diarrhea.
  • Environmental impact: The production of dairy products, especially cow's milk, can have a significant impact on the environment, including greenhouse gas emissions and deforestation.
  • Ethical concerns: Some people may have ethical concerns about the treatment of animals in the dairy industry.

Overall, it's important to choose low-fat or fat-free dairy products and to limit your intake of full-fat dairy products to minimize the potential drawbacks of dairy on nutrition. Eating a variety of different protein sources, including plant-based protein sources, can also help ensure that you get the most nutritional benefit and reduce your risk of chronic diseases.

Average Nutrition Facts (100g)

RDA
Energy 218.86 kcal
915 kJ
11%
Water 66.56 g
67 ml
3%
Protein 7.04 g 14%
Carbohydrate 5.47 g 2%
Sugars 2.01 g 4%
Fat 19.05 g 24%
Saturated 2 11.68 g (of recommended max) 58%
Monounsatured 5.25 g 13%
Polyunsatured 0.74 g 4%
Cholesterol 1 48.14 mg (of recommended max) 19%

1 A maximum of 250mg of cholesterol per day is recommended

2 A maximum of 20g of saturated fat per day is recommended

Minerals

Calcium (Ca) 231 mg 18%
Magnesium (Mg) 17.57 mg 4%
Phosphorus (P) 176.14 mg 14%
Potassium (K) 146.86 mg 3%
Sodium (Na) 291.57 mg 13%
Zinc (Zn) 0.91 mg 8%
Copper (Cu) 0.03 mg 3%
Manganese (Mn) 0.02 mg 1%
Selenium (Se) 0.28 mg 509%

Vitamins

Thiamin (B1) 0.04 mg 3%
Riboflavin (B2) 0.19 mg 15%
Niacin (B3) 0.16 mg 1%
Pantothenic acid (B5) 0.27 mg 5%
Pyridoxine (B6) 0.04 mg 2%
Cobalamine (B12) 0.01 mg 417%
Ascorbic acid (C) 1.19 mg 1%
Vitamin A 0.17 mg 19%
Vitamin E 0.1 mg 1%

Amino acids

Arginine 0.33 g
Histidine 0.25 g 36%
Lysine 0.71 g 34%
Aspartic acid 0.63 g
Glutamic acid 1.86 g
Serine 0.56 g
Threonine 0.36 g 34%
Cysteine 0.04 g
Glycine 0.17 g
Proline 1.02 g
Alanine 0.3 g
Isoleucine 0.47 g 34%
Leucine 0.87 g 32%
Methionine 0.24 g 23%
Phenylalanine 0.47 g 27%
Tryptophan 0.12 g 43%
Tyrosine 0.5 g
Valine 0.6 g 33%

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Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine