Are dairy products fattening?

Foods with a high calorie or fat content are often referred to as being ‘fattening’. However, individual foods should not be categorised as fattening without taking into consideration how much of the food is consumed and what the overall diet is composed of. The number of calories and nutrients per serving of a food is also an important factor. Weight gain is directly linked to an overconsumption of calories. A 200 ml glass of semi-skimmed milk provides just 92 kcal and 3.4 g of fat. This equates to less than 5% of both the calories and fat in a standard 2000 kcal diet.

Therefore, dairy foods can be consumed as part of balanced diet, without being ‘fattening’. For example, the Department of Health recommend three servings from the milk, yogurt and cheese food group each day, with ‘low-fat’ options encouraged. Serving sizes are also recommended e.g. 200 ml milk, 125 g yogurt or 25 g cheese. Higher fat products such as butter and cream should be used sparingly as they are higher in calories, but they can still be enjoyed as part of a healthy diet when used in moderation.

Extra information:

The fat and calorie content of a typical 200 ml glass of whole milk is 7 g (3.5 % fat) and 126 kcal. A typical 125 ml pot of low-fat plain yogurt contains approximately 1.25 g fat and 71 kcal. A typical 25 g serving of hard cheese contains under 9 g of fat and approximately 104 kcal. The fat content of cream varies, usually between 20 to 50 % and the fat content of butter is approximately 80 % (5 g serving contains 4 g fat and 37 kcal).
Should I exclude dairy if I am trying to lose weight?

A balanced diet that provides adequate amounts of nutrients; along with a physically active lifestyle remain the cornerstone for effective weight management. Although the ‘milk, yogurt and cheese’ food group form part of the Department of Health’s dietary guidelines, some people feel that they should avoid or limit their intake in order to lose weight. This is due to a misconception that all dairy products are high in fat. However, it may be surprising to hear that Irish whole (‘full-fat’) milk is standardised to contain just 3.5 % fat; semi-skimmed milk is standardised to have 1.5 – 1.8 % fat; and skimmed milk is standardised to have no more than 0.5 % fat.

There is also a wide range of yogurt and cheese varieties on our supermarket shelves to choose from, with low-fat versions remaining sources of important nutrients such as calcium, protein and B vitamins. Higher fat products such as butter and cream can be enjoyed as part of a healthy diet when used in moderation. As with all foods, serving size is key to consider when managing body weight.

Extra information:

Typically a 2000 kcal diet should contain about 70 g of fat per day. The fat content of a typical 200 ml glass of whole milk is 7 g (3.5 % fat). A typical 125 ml pot of low-fat yogurt contains approximately 2 % fat and a typical 25 g serving of hard cheese contains under 9 g of fat. The fat content of cream varies, usually between 20 to 50 % and the fat content of butter is approximately 80 %.