The Nutritional Composition of Dairy

The video above explains the concept of the food matrix effect, using the dairy matrix as an example. It explains how the health effects of a food depend on more than the single nutrients it contains but also on food structure and nutrient interactions.

The Nutritional Composition of Dairy

There is a wide range of dairy products on the market. The generic nutritional composition of key dairy products is given below. Please note that data is provided per 100g. To calculate nutrient values for specific portion sizes, divide figures given by 100 and multiply by the weight of the specific portion.

Milk

 Whole Milka,bSemi-Skimmed MilkaSkimmed Milka a 1% Fat Milkc
100g 100g 100g 100g
Energy (kcal)63463441
(kJ)265195144173
Protein (g)3.43.53.53.5
Fat (g)3.61.70.31.0
Saturated (g)2.31.10.10.6
Mono-unsaturated (g)1.00.40.10.2
Poly-unsaturated (g)0.1TrTrTr
Trans (g)0.10.1TrTr
Carbohydrate (g)4.64.74.84.8
Total sugars (g)4.64.74.84.8
Lactose (g)4.64.74.84.8
Sodium (mg)42434444
Potassium (mg)157156162159
Calcium (mg)120120125123
Magnesium (mg)11111111
Phosphorus (mg)96949695
Iron (mg)0.020.020.03Tr
Copper (mg)TrTrTrTr
Zinc (mg)0.50.40.50.5
Chloride (mg)89878787
Manganese (mg)TrTrTrTr
Selenium (µg)1111
Iodine (µg)313030d30
Retinol (µg)361918
Carotene (µg)149Tr5
Vitamin D (µg)TrTrTrTr
Vitamin E (mg)0.060.04Tr0.02
Thiamin (mg)0.030.030.030.03
Riboflavin (mg)0.230.240.220.23
Niacin (mg)0.20.10.10.1
Tryptophan/60 (mg)0.60.60.70.7
Vitamin B6 (mg)0.060.060.060.06
Vitamin B12 (µg)0.90.90.80.9
Folate (µg)8999
Pantothenate (mg)0.580.680.500.59
Biotin (µg)2.53.02.52.8
Vitamin C (mg)2212
aPasteurised, average
bWhole milk values are for milk standardised to a minimum 3.5% fat content
cPasteurised
dThe iodine content of summer and winter skimmed milk is 20µg and 39µg per 100g respectively
Tr = Trace amounts of the nutrient are present
Source: Finglas P.M., Roe M.A., Pinchen H.M., Berry R., Church S.M., Dodhia S.K., Farron-Wilson M. & Swan G. (2015) McCance and Widdowson's The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry.
Food Codes: Whole Milk - 227; Semi-Skimmed Milk - 221; Skimmed Milk - 225; 1% Fat Milk - 220.

Yogurt

 Whole Milk Plain YogurtWhole Milk Fruit YogurtLow Fat Plain YogurtLow Fat Fruit Yogurt
100g 100g 100g 100g
Energy (kcal)791095778
(kJ)333463243331
Protein (g)5.74.04.84.2
Fat (g)3.03.01.01.1
Saturated (g)1.92.00.70.8
Mono-unsaturated (g)0.80.70.20.3
Poly-unsaturated (g)0.10.1TrTr
Trans (g)0.10.1TrTr
Carbohydrate (g)7.817.77.813.7
Total sugars (g)7.8a16.6b7.5b12.7b
Lactose (g)4.74.04.64.4
Sodium (mg)80586362
Potassium (mg)280170228204
Calcium (mg)200122162140
Magnesium (mg)19131615
Phosphorus (mg)17096143120
Iron (mg)0.100.120.080.11
Copper (mg)TrTr0.03Tr
Zinc (mg)0.070.40.60.5
Chloride (mg)170179235130
Manganese (mg)TrTrTrTr
Selenium (µg)2222
Iodine (µg)63273448
Retinol (µg)2836810
Carotene (µg)21TrTrTr
Vitamin D (µg)00.10.1Tr
Vitamin E (mg)0.050.18Tr0.28
Thiamin (mg)0.060.120.120.12
Riboflavin (mg)0.270.160.220.21
Niacin (mg)0.20.10.10.1
Tryptophan/60 (mg)1.30.71.01.0
Vitamin B6 (mg)0.100.010.01Tr
Vitamin B12 (µg)0.20.30.30.3
Folate (µg)18101816
Pantothenate (mg)0.500.400.560.33
Biotin (µg)2.61.11.52.3
Vitamin C (mg)1111
aIncludes galactose
bContains galactose
Tr = Trace amounts of the nutrient are present
Source: Finglas P.M., Roe M.A., Pinchen H.M., Berry R., Church S.M., Dodhia S.K., Farron-Wilson M. & Swan G. (2015) McCance and Widdowson's The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry.
Food Codes: Whole Milk Plain Yogurt - 295; Whole Milk Fruit Yogurt - 293; Low Fat Plain Yogurt -290; Low Fat Fruit Yogurt - 288.

Cheese

 CheddarCheddar Type, 30% Less Fat
100g 100g
Energy (kcal)416314
(kJ)17251305
Protein (g)25.427.9
Fat (g)34.922.1
Saturated (g)21.713.8
Mono-unsaturated (g)9.46.5
Poly-unsaturated (g)1.10.6
Trans (g)1.4N
Carbohydrate (g)0.10.8
Total sugars (g)0.10.1
Lactose (g)0.10.1
Sodium (mg)723720
Potassium (mg)75110
Calcium (mg)739840
Magnesium (mg)2939
Phosphorus (mg)505620
Iron (mg)0.300.20
Copper (mg)0.030.05
Zinc (mg)4.12.8
Chloride (mg)10401190
Manganese (mg)TrTr
Selenium (µg)611
Iodine (µg)30N
Retinol (µg)364266
Carotene (µg)141169
Vitamin D (µg)0.30.1
Vitamin E (mg)0.520.66
Thiamin (mg)0.030.03
Riboflavin (mg)0.390.53
Niacin (mg)0.10.1
Tryptophan/60 (mg)6.87.4
Vitamin B6 (mg)0.150.13
Vitamin B12 (µg)2.41.3
Folate (µg)3156
Pantothenate (mg)0.500.51
Biotin (µg)4.43.8
Vitamin C (mg)TrTr
Tr = Trace amounts of the nutrient are present
N = The nutrient is present in significant quantities but there is no reliable information on the amount
Source: Finglas P.M., Roe M.A., Pinchen H.M., Berry R., Church S.M., Dodhia S.K., Farron-Wilson M. & Swan G. (2015) McCance and Widdowson's The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry.
Food Codes: Cheddar - 256; Cheddar Type, 30% Less Fat - 257.

Butter

 Butter (salted)Butter (unsalted)Spreadable ButteraSpreadable Light Butterb
100g 100g 100g 100g
Energy (kcal)744744715547
(kJ)3059305929412248
Protein (g)0.60.60.40.5
Fat (g)82.282.279.160.2
Saturated (g)52.152.134.225.7
Mono-unsaturated (g)20.920.929.522.7
Poly-unsaturated (g)2.82.810.07.8
Trans (g)2.92.91.41.0
Carbohydrate (g)0.60.60.50.8
Total sugars (g)0.60.60.50.8
Lactose (g)0.60.60.50.8
Sodium (mg)730c8484467
Potassium (mg)27271626
Calcium (mg)18181117
Magnesium (mg)221Tr
Phosphorus (mg)23231215
Iron (mg)TrTrTr0.3
Copper (mg)0.010.01TrTr
Zinc (mg)0.10.10.10.1
Chloride (mg)112018720680
Manganese (mg)TrTrTrTr
Selenium (µg)TrTrTr1
Iodine (µg)383848
Retinol (µg)958958521380
Carotene (µg)608608243342
Vitamin D (µg)0.90.90.60.4
Vitamin E (mg)1.851.8510.508.27
Thiamin (mg)TrTrTrTr
Riboflavin (mg)0.070.070.040.03
Niacin (mg)TrTrTrTr
Tryptophan/60 (mg)0.10.10.1Tr
Vitamin B6 (mg)TrTrTrTr
Vitamin B12 (µg)0.30.30.10.1
Folate (µg)TrTrTrTr
Pantothenate (mg)0.050.050.030.02
Biotin (µg)0.20.20.10.1
Vitamin C (mg)TrTrTrTr
a75-80% fat
b60% fat
cSlightly salted butters contain approximately 500mg Na per 100g
Tr = Trace amounts of the nutrient are present
Source: Finglas P.M., Roe M.A., Pinchen H.M., Berry R., Church S.M., Dodhia S.K., Farron-Wilson M. & Swan G. (2015) McCance and Widdowson's The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry.
Food Codes: Butter (salted) - 346; Butter (unsalted) - 347; Spreadable Butter - 348; Spreadable Light Butter - 349.

Cream

  Fresh Creama
100g
Energy (kcal)193
(kJ)798
Protein (g)3.3
Fat (g)19.1
Saturated (g)12.2
Mono-unsaturated (g)5.1
Poly-unsaturated (g)0.6
Trans (g)0.7
Carbohydrate (g)2.2
Total sugars (g)2.2
Lactose (g)2.2
Sodium (mg)29
Potassium (mg)104
Calcium (mg)89
Magnesium (mg)8
Phosphorus (mg)79
Iron (mg)Tr
Copper (mg)Tr
Zinc (mg)0.3
Chloride (mg)80
Manganese (mg)Tr
Selenium (µg)N
Iodine (µg)N
Retinol (µg)291
Carotene (µg)169
Vitamin D (µg)0.3
Vitamin E (mg)0.47
Thiamin (mg)0.03
Riboflavin (mg)0.19
Niacin (mg)0.1
Tryptophan/60 (mg)0.5
Vitamin B6 (mg)0.03
Vitamin B12 (µg)0.4
Folate (µg)5
Pantothenate (mg)0.30
Biotin (µg)2.8
Vitamin C (mg)1
aSingle
Tr = Trace amounts of the nutrient are present
N = The nutrient is present in significant quantities but there is no reliable information on the amount
Source: Finglas P.M., Roe M.A., Pinchen H.M., Berry R., Church S.M., Dodhia S.K., Farron-Wilson M. & Swan G. (2015) McCance and Widdowson's The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry.
Food Code: Fresh Cream - 243.