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.

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,b
Semi-Skimmed Milka Skimmed Milka a 1% Fat Milkc

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.