Dairy is one of those foods that can spark endless debate. Is it a nutrient powerhouse or something we should limit? As always in nutrition… it depends. On the product, on the quantity, and on you.
In this article, we’ll break down the key nutrition facts about dairy products and, more importantly, how to choose the healthiest options for your goals: better health, more energy, and higher performance.
What counts as “dairy” anyway?
When we talk about dairy, we’re usually referring to foods made from cow’s milk, but it can also include sheep, goat, or buffalo milk. The main categories are:
- Milk: whole, semi-skimmed, skimmed, lactose-free, flavored
- Yogurt and fermented milk: plain, Greek, skyr, kefir
- Cheese: fresh (cottage, ricotta), soft (brie, camembert), semi-hard (gouda), hard (parmesan), processed cheese slices
- Cream and butter
- Dairy-based desserts: puddings, flavored yogurts, ice cream
Each of these has a very different nutritional profile, even though they all come from the same raw ingredient: milk.
Key nutrients in dairy
Let’s start with what dairy typically brings to the table nutritionally. A standard 250 ml glass of cow’s milk (semi-skimmed) provides approximately:
- Calories: ~120 kcal
- Protein: ~8 g of complete protein
- Carbohydrates: ~12 g (mostly lactose)
- Fat: ~4–5 g (including saturated fat)
- Calcium: ~300 mg (about 30% of daily needs for most adults)
- Vitamin B2 (riboflavin) and B12: important for energy metabolism and nervous system
- Phosphorus and iodine: support bones and thyroid function
Depending on the product, the balance of protein, fat, and carbs changes dramatically. A Greek yogurt, for example, can contain more than twice the protein of regular yogurt. Hard cheese can concentrate fat and sodium. That’s why reading labels matters.
Protein: one of dairy’s biggest strengths
If you’re active, trying to maintain muscle mass, or simply want to stay satiated longer, protein is your ally—and dairy can be an excellent source.
Dairy proteins (casein and whey) are considered “complete” because they contain all essential amino acids. Some key examples per 100 g:
- Greek yogurt (plain, low-fat): ~9–10 g protein
- Skyr: ~10–11 g protein
- Cottage cheese: ~11–12 g protein
- Hard cheese (e.g., parmesan): ~28–30 g protein (but also very high in fat and sodium)
- Milk (semi-skimmed): ~3.4 g protein per 100 ml
This is why you’ll see many athletes and fitness enthusiasts relying on yogurt or skyr as an easy, high-protein snack. A bowl of plain Greek yogurt with some fruit and nuts can easily provide 20–25 g protein—perfect after a workout or as a filling breakfast.
Fat in dairy: not all created equal
Dairy fat often gets a bad reputation because it contains saturated fats. However, the story is more nuanced than “fat = bad”.
What you need to know:
- Whole milk contains around 3.5 g of fat per 100 ml, mostly saturated.
- Semi-skimmed milk drops to ~1.5–2 g fat per 100 ml.
- Skimmed milk has <0.5 g fat per 100 ml.
- Cheese can reach 20–35 g fat per 100 g, sometimes more.
- Butter is essentially pure milk fat: ~82 g fat per 100 g.
Recent studies suggest that, in the context of a balanced diet, moderate consumption of dairy fat may not be as harmful as once thought for heart health, especially from fermented products like yogurt and cheese. That said, if your diet is already rich in saturated fats (processed meats, pastries, junk food), choosing lower-fat dairy options remains a smart move.
An easy rule of thumb: keep high-fat dairy as an enjoyable extra, not the base of all your meals.
Lactose: friend, foe, or neutral?
Lactose is the natural sugar found in milk. To digest it, your body needs an enzyme called lactase. Many adults produce less lactase over time, leading to lactose intolerance with symptoms such as bloating, gas, or diarrhea.
But intolerance doesn’t always mean “no dairy ever again”. Several options exist:
- Hard and aged cheeses: naturally very low in lactose.
- Yogurt and kefir: contain bacteria that partially digest lactose.
- Lactose-free milk: lactose is broken down into simpler sugars.
- Individual tolerance: some people digest small portions (e.g., 100–150 ml milk) without issues.
If you often feel bloated after consuming dairy, it’s worth testing your tolerance with small portions and different products—or discussing it with a health professional.
Calcium and bone health: is dairy essential?
Dairy is one of the densest sources of absorbable calcium. For many people, it’s the easiest way to meet daily needs (around 1000 mg for most adults).
For example:
- 250 ml milk: ~300 mg calcium
- 30 g hard cheese: ~200–250 mg
- 150 g yogurt: ~150–200 mg
Does this mean you must consume dairy for healthy bones? Not necessarily. Calcium is also found in:
- Tofu made with calcium sulfate
- Fortified plant-based drinks (check the label)
- Canned fish with bones (sardines, salmon)
- Some leafy greens (kale, broccoli, bok choy)
- Sesame seeds, almonds
However, you need to pay more attention if you avoid dairy completely, especially for children, teenagers, women after menopause, and older adults, where calcium and vitamin D status are crucial.
How to read dairy labels smartly
Two yogurts can look identical in the fridge but be nutritional opposites. One may be a protein-rich, low-sugar snack; the other, basically dessert in disguise.
Key elements to check:
- Ingredients list: the shorter, the better. Ideally just: milk, ferments, maybe added vitamin D. Watch out for sugar, glucose-fructose syrup, cream, thickeners, artificial flavorings.
- Protein: aim for at least 5 g per 100 g for a filling snack (Greek yogurt, skyr, cottage cheese).
- Sugar: for flavored yogurts, try to stay below 10 g total sugar per 100 g. Plain versions usually have 3–5 g (natural milk sugar).
- Fat and saturated fat: think about your overall diet. A full-fat yogurt can fit into a balanced pattern; just avoid combining it with lots of other high-fat foods at the same meal.
- Sodium: especially for cheese. Some cheeses contain more than 600–800 mg sodium per 100 g. If you have high blood pressure, choose lower-sodium options and moderate portions.
- Fortification: some milks and yogurts are enriched with vitamin D. That’s a plus, especially in winter or in regions with little sunshine.
The healthiest dairy choices for everyday use
Let’s keep it practical. Among all dairy products, some stand out as particularly interesting for regular consumption.
1. Plain yogurt (especially Greek or skyr)
- High in protein
- Usually low in sugar (if unflavored)
- Contains probiotics for gut health
- Very versatile: perfect for breakfast, snacks, dips, or sauces
How to use it? Mix with fruit and oats, use instead of cream in recipes, or blend into smoothies.
2. Cottage cheese or ricotta
- Excellent source of protein
- Moderate in fat (depending on version)
- Works both sweet (with fruit) or savory (with vegetables, herbs)
3. Milk (preferably semi-skimmed or skim, depending on your needs)
- Easy way to add protein and calcium
- Works in coffee, porridge, smoothies
- Lactose-free versions exist for those intolerant
4. Natural kefir
- Fermented drink rich in probiotics
- Often better tolerated than milk
- Interesting for gut health and digestion
5. Cheese… in moderation
- Concentrated in protein and calcium
- But also rich in saturated fat and sodium
- Better as a flavorful addition than the main source of protein
A practical approach is to base your daily intake on yogurt, milk, and possibly kefir, while keeping cheese as a “pleasure” food: a few slices of good-quality cheese rather than a whole block mindlessly eaten in front of a screen.
What about flavored yogurts and dairy desserts?
This is where things can go wrong quickly. Many products marketed as “healthy” are actually closer to dessert than to a balanced snack.
Examples of red flags:
- More than 12–13 g sugar per 100 g (remember: plain milk already contains around 4–5 g lactose)
- Very long ingredient lists: aromas, colorings, artificial sweeteners, thickeners
- Low protein (3–4 g per 100 g), which means they won’t keep you full for long
A simple habit that changes everything: buy plain yogurt, then add your own toppings—fruit, a drizzle of honey if needed, nuts, seeds, cinnamon. You control the amount of sugar, you increase fiber and healthy fats, and you keep the benefits of dairy.
Plant-based alternatives: how do they compare?
If you’re vegan, intolerant to dairy, or simply prefer not to consume it, plant-based drinks and yogurts can be good alternatives—but not all are equal.
When choosing a plant-based option, check:
- Protein content: soy drinks and yogurts are closest to cow’s milk (~3 g protein per 100 ml). Almond, oat, and rice drinks often contain very little protein unless enriched.
- Calcium and vitamin D fortification: choose products fortified to levels similar to cow’s milk (~120 mg calcium per 100 ml).
- Added sugars: many flavored plant drinks and yogurts are heavily sweetened.
- Ingredient quality: avoid options with long lists of additives if possible.
Plant-based products can fit perfectly into a healthy diet. Just don’t assume they are automatically “healthier” than dairy. It still depends on the specific product.
How much dairy is reasonable per day?
There’s no magic number that fits everyone, but most recommendations suggest something like 2–3 servings of dairy (or alternatives) per day for those who choose to consume it, especially to cover calcium needs.
One serving could be:
- 250 ml milk or fortified plant drink
- 150–200 g yogurt
- 30 g hard cheese
But your ideal intake depends on:
- Your total diet (do you get calcium from other sources?)
- Your activity level and protein needs
- Your tolerance to lactose
- Your ethical choices or preferences
For many active adults, 1–2 servings of high-protein dairy (like Greek yogurt or skyr) plus some cheese now and then strikes a good balance.
Practical tips to choose the healthiest options
To summarize the approach you can apply next time you’re in the dairy aisle:
- Prefer plain to flavored, and add your own toppings at home.
- Choose high-protein products: Greek yogurt, skyr, cottage cheese, soy-based alternatives.
- Check sugar: stay as close as possible to the natural sugar content (around 4–5 g per 100 g or ml for unsweetened dairy).
- Adapt fat content to your goals: whole dairy in small amounts can fit a balanced diet; semi-skimmed or skimmed if you need to reduce saturated fat or calories.
- Use cheese as a flavor, not a base: a little good-quality cheese used mindfully beats large portions of ultra-processed cheese.
- Experiment with fermented options like kefir if you want to support your gut and maybe improve lactose tolerance.
- If you avoid dairy, choose fortified plant-based options and pay attention to protein and calcium.
Dairy doesn’t have to be an all-or-nothing choice. It’s a tool in your nutrition toolbox. Used wisely, it can help you hit your protein targets, support bone health, and make your meals more satisfying—without sabotaging your health goals.
The next time you pick up a yogurt or a piece of cheese, take 10 seconds to look at the label and ask yourself: “Is this closer to nutrient-dense fuel, or closer to dessert?” Once you start seeing the difference, choosing the healthiest dairy options becomes almost effortless.