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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.
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.
| Whole Milka | Semi-Skimmed Milka | Skimmed Milka | 1% Fat Milkac | |
|---|---|---|---|---|
| 100g | 100g | 100g | 100g | |
| Energy (kcal) | 63 | 46 | 34 | 41 |
| (kJ) | 265 | 195 | 144 | 173 |
| Protein (g) | 3.4 | 3.5 | 3.5 | 3.5 |
| Fat (g) | 3.6 | 1.7 | 0.3 | 1.0 |
| Saturated (g) | 2.3 | 1.1 | 0.1 | 0.6 |
| Mono-unsaturated (g) | 1.0 | 0.4 | 0.1 | 0.2 |
| Poly-unsaturated (g) | 0.1 | Tr | Tr | Tr |
| Trans (g) | 0.1 | 0.1 | Tr | Tr |
| Carbohydrate (g) | 4.6 | 4.7 | 4.8 | 4.8 |
| Total sugars (g) | 4.6 | 4.7 | 4.8 | 4.8 |
| Lactose (g) | 4.6 | 4.7 | 4.8 | 4.8 |
| Sodium (mg) | 42 | 43 | 44 | 44 |
| Potassium (mg) | 157 | 156 | 162 | 159 |
| Calcium (mg) | 120 | 120 | 125 | 123 |
| Magnesium (mg) | 11 | 11 | 11 | 11 |
| Phosphorus (mg) | 96 | 94 | 96 | 95 |
| Iron (mg) | 0.02 | 0.02 | 0.03 | Tr |
| Copper (mg) | Tr | Tr | Tr | Tr |
| Zinc (mg) | 0.5 | 0.4 | 0.5 | 0.5 |
| Chloride (mg) | 89 | 87 | 87 | 87 |
| Manganese (mg) | Tr | Tr | Tr | Tr |
| Selenium (µg) | 1 | 1 | 1 | 1 |
| Iodine (µg) | 31 | 30 | 30d | 30 |
| Retinol (µg) | 36 | 19 | 1 | 8 |
| Carotene (µg) | 14 | 9 | Tr | 5 |
| Vitamin D (µg) | Tr | Tr | Tr | Tr |
| Vitamin E (mg) | 0.06 | 0.04 | Tr | 0.02 |
| Thiamin (mg) | 0.03 | 0.03 | 0.03 | 0.03 |
| Riboflavin (mg) | 0.23 | 0.24 | 0.22 | 0.23 |
| Niacin (mg) | 0.2 | 0.1 | 0.1 | 0.1 |
| Tryptophan/60 (mg) | 0.6 | 0.6 | 0.7 | 0.7 |
| Vitamin B6 (mg) | 0.06 | 0.06 | 0.06 | 0.06 |
| Vitamin B12 (µg) | 0.9 | 0.9 | 0.8 | 0.9 |
| Folate (µg) | 8 | 9 | 9 | 9 |
| Pantothenate (mg) | 0.58 | 0.68 | 0.50 | 0.59 |
| Biotin (µg) | 2.5 | 3.0 | 2.5 | 2.8 |
| Vitamin C (mg) | 2 | 2 | 1 | 2 |
| 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. |
| Whole Milk Plain Yogurt | Whole Milk Fruit Yogurt | Low Fat Plain Yogurt | Low Fat Fruit Yogurt | |
|---|---|---|---|---|
| 100g | 100g | 100g | 100g | |
| Energy (kcal) | 79 | 109 | 57 | 78 |
| (kJ) | 333 | 463 | 243 | 331 |
| Protein (g) | 5.7 | 4.0 | 4.8 | 4.2 |
| Fat (g) | 3.0 | 3.0 | 1.0 | 1.1 |
| Saturated (g) | 1.9 | 2.0 | 0.7 | 0.8 |
| Mono-unsaturated (g) | 0.8 | 0.7 | 0.2 | 0.3 |
| Poly-unsaturated (g) | 0.1 | 0.1 | Tr | Tr |
| Trans (g) | 0.1 | 0.1 | Tr | Tr |
| Carbohydrate (g) | 7.8 | 17.7 | 7.8 | 13.7 |
| Total sugars (g) | 7.8a | 16.6b | 7.5b | 12.7b |
| Lactose (g) | 4.7 | 4.0 | 4.6 | 4.4 |
| Sodium (mg) | 80 | 58 | 63 | 62 |
| Potassium (mg) | 280 | 170 | 228 | 204 |
| Calcium (mg) | 200 | 122 | 162 | 140 |
| Magnesium (mg) | 19 | 13 | 16 | 15 |
| Phosphorus (mg) | 170 | 96 | 143 | 120 |
| Iron (mg) | 0.10 | 0.12 | 0.08 | 0.11 |
| Copper (mg) | Tr | Tr | 0.03 | Tr |
| Zinc (mg) | 0.07 | 0.4 | 0.6 | 0.5 |
| Chloride (mg) | 170 | 179 | 235 | 130 |
| Manganese (mg) | Tr | Tr | Tr | Tr |
| Selenium (µg) | 2 | 2 | 2 | 2 |
| Iodine (µg) | 63 | 27 | 34 | 48 |
| Retinol (µg) | 28 | 36 | 8 | 10 |
| Carotene (µg) | 21 | Tr | Tr | Tr |
| Vitamin D (µg) | 0 | 0.1 | 0.1 | Tr |
| Vitamin E (mg) | 0.05 | 0.18 | Tr | 0.28 |
| Thiamin (mg) | 0.06 | 0.12 | 0.12 | 0.12 |
| Riboflavin (mg) | 0.27 | 0.16 | 0.22 | 0.21 |
| Niacin (mg) | 0.2 | 0.1 | 0.1 | 0.1 |
| Tryptophan/60 (mg) | 1.3 | 0.7 | 1.0 | 1.0 |
| Vitamin B6 (mg) | 0.10 | 0.01 | 0.01 | Tr |
| Vitamin B12 (µg) | 0.2 | 0.3 | 0.3 | 0.3 |
| Folate (µg) | 18 | 10 | 18 | 16 |
| Pantothenate (mg) | 0.50 | 0.40 | 0.56 | 0.33 |
| Biotin (µg) | 2.6 | 1.1 | 1.5 | 2.3 |
| Vitamin C (mg) | 1 | 1 | 1 | 1 |
| 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. |
| Cheddar | Cheddar Type, 30% Less Fat | |
|---|---|---|
| 100g | 100g | |
| Energy (kcal) | 416 | 314 |
| (kJ) | 1725 | 1305 |
| Protein (g) | 25.4 | 27.9 |
| Fat (g) | 34.9 | 22.1 |
| Saturated (g) | 21.7 | 13.8 |
| Mono-unsaturated (g) | 9.4 | 6.5 |
| Poly-unsaturated (g) | 1.1 | 0.6 |
| Trans (g) | 1.4 | N |
| Carbohydrate (g) | 0.1 | 0.8 |
| Total sugars (g) | 0.1 | 0.1 |
| Lactose (g) | 0.1 | 0.1 |
| Sodium (mg) | 723 | 720 |
| Potassium (mg) | 75 | 110 |
| Calcium (mg) | 739 | 840 |
| Magnesium (mg) | 29 | 39 |
| Phosphorus (mg) | 505 | 620 |
| Iron (mg) | 0.30 | 0.20 |
| Copper (mg) | 0.03 | 0.05 |
| Zinc (mg) | 4.1 | 2.8 |
| Chloride (mg) | 1040 | 1190 |
| Manganese (mg) | Tr | Tr |
| Selenium (µg) | 6 | 11 |
| Iodine (µg) | 30 | N |
| Retinol (µg) | 364 | 266 |
| Carotene (µg) | 141 | 169 |
| Vitamin D (µg) | 0.3 | 0.1 |
| Vitamin E (mg) | 0.52 | 0.66 |
| Thiamin (mg) | 0.03 | 0.03 |
| Riboflavin (mg) | 0.39 | 0.53 |
| Niacin (mg) | 0.1 | 0.1 |
| Tryptophan/60 (mg) | 6.8 | 7.4 |
| Vitamin B6 (mg) | 0.15 | 0.13 |
| Vitamin B12 (µg) | 2.4 | 1.3 |
| Folate (µg) | 31 | 56 |
| Pantothenate (mg) | 0.50 | 0.51 |
| Biotin (µg) | 4.4 | 3.8 |
| Vitamin C (mg) | Tr | Tr |
| 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 (salted) | Butter (unsalted) | Spreadable Buttera | Spreadable Light Butterb | |
|---|---|---|---|---|
| 100g | 100g | 100g | 100g | |
| Energy (kcal) | 744 | 744 | 715 | 547 |
| (kJ) | 3059 | 3059 | 2941 | 2248 |
| Protein (g) | 0.6 | 0.6 | 0.4 | 0.5 |
| Fat (g) | 82.2 | 82.2 | 79.1 | 60.2 |
| Saturated (g) | 52.1 | 52.1 | 34.2 | 25.7 |
| Mono-unsaturated (g) | 20.9 | 20.9 | 29.5 | 22.7 |
| Poly-unsaturated (g) | 2.8 | 2.8 | 10.0 | 7.8 |
| Trans (g) | 2.9 | 2.9 | 1.4 | 1.0 |
| Carbohydrate (g) | 0.6 | 0.6 | 0.5 | 0.8 |
| Total sugars (g) | 0.6 | 0.6 | 0.5 | 0.8 |
| Lactose (g) | 0.6 | 0.6 | 0.5 | 0.8 |
| Sodium (mg) | 730c | 8 | 484 | 467 |
| Potassium (mg) | 27 | 27 | 16 | 26 |
| Calcium (mg) | 18 | 18 | 11 | 17 |
| Magnesium (mg) | 2 | 2 | 1 | Tr |
| Phosphorus (mg) | 23 | 23 | 12 | 15 |
| Iron (mg) | Tr | Tr | Tr | 0.3 |
| Copper (mg) | 0.01 | 0.01 | Tr | Tr |
| Zinc (mg) | 0.1 | 0.1 | 0.1 | 0.1 |
| Chloride (mg) | 1120 | 18 | 720 | 680 |
| Manganese (mg) | Tr | Tr | Tr | Tr |
| Selenium (µg) | Tr | Tr | Tr | 1 |
| Iodine (µg) | 38 | 38 | 4 | 8 |
| Retinol (µg) | 958 | 958 | 521 | 380 |
| Carotene (µg) | 608 | 608 | 243 | 342 |
| Vitamin D (µg) | 0.9 | 0.9 | 0.6 | 0.4 |
| Vitamin E (mg) | 1.85 | 1.85 | 10.50 | 8.27 |
| Thiamin (mg) | Tr | Tr | Tr | Tr |
| Riboflavin (mg) | 0.07 | 0.07 | 0.04 | 0.03 |
| Niacin (mg) | Tr | Tr | Tr | Tr |
| Tryptophan/60 (mg) | 0.1 | 0.1 | 0.1 | Tr |
| Vitamin B6 (mg) | Tr | Tr | Tr | Tr |
| Vitamin B12 (µg) | 0.3 | 0.3 | 0.1 | 0.1 |
| Folate (µg) | Tr | Tr | Tr | Tr |
| Pantothenate (mg) | 0.05 | 0.05 | 0.03 | 0.02 |
| Biotin (µg) | 0.2 | 0.2 | 0.1 | 0.1 |
| Vitamin C (mg) | Tr | Tr | Tr | Tr |
| 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. |
| 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. |
