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Dairy Nutrition Composition
The following charts summarize the nutrition content of common milk and dairy products, and provide the percent Recommended Dietary Allowance (RDA) or Daily Value (DV) met by each nutrient in the product.
For many years, California has maintained standards for fluid milk that meet or exceed the federal standards. This has been accomplished through the fortification of milk with non-fat milk solids, which offers improved taste in addition to nutritional benefits.

Milk (1 cup) - California Standards*

 Fat-freeLow-fat 1%Reduced Fat 2%Whole
Calories92127139156
Protein (g)910108
Total Carbohydrate (g)13161413
Sugars, natural & added (g)12151312
Fiber (g)0000
Total Fat (g)1258
Calories from Fat5214372
Saturated Fat (g)0235
Trans Fat (g)0.00.10.20.3
Cholesterol (mg)5132235
Cholesterol (%DV)24712
Sodium (mg)129157143124
Sodium (%DV)5765
Potassium (mg)418511465404
Potassium (%DV)12151312
Vitamin A (IU)2392184313
Vitamin A (%DV)0246
Vitamin C (mg)2332
Vitamin C (%DV)4544
Vitamin D*
Calcium (mg)311380346301
Calcium (%DV)31383530
Iron (mg)0.10.20.10.1
Iron (%DV)1111
Phosphorus (mg)244298271236
Phosphorus (%DV)24302724

*Vitamin D fortified milk can be an excellent source of vitamin D however, levels in milk vary considerably. Read the food label or contact manufacturer for specific levels.

*Values are calculated from percent fat and percent solids-not-fat of milk using minimal California and national standards for Fat-free, 1%, 2% and whole milk. Actual values may vary.

Click here to see additional footnotes.

Milk (1 cup) - Federal Standards*

 Fat-freeLow-fat 1%Reduced Fat 2%WholeChocolate 1% Milk
Calories90101122152158
Protein (g)88888
Total Carbohydrate (g)1212121226
Sugars, natural & added (g)1111111125
Fiber (g)00001
Total Fat (g)12583
Calories from Fat 1121437222
Saturated Fat (g)12352
Trans Fat (g)0.00.10.20.3n/a
Cholesterol81222358
Cholesterol (%DV)347123
Sodium (mg)118118118118152
Sodium (%DV)55556
Potassium (mg)383383383383425
Potassium (%DV)1111111112
Vitamin A (IU)4692184313490
Vitamin A (%DV)124610
Vitamin C (mg)22222
Vitamin C (%DV)44443
Vitamin D*
Calcium (mg)285285285285288
Calcium (%DV)2929292929

Iron (mg)

0.10.10.10.10.6
Iron (%DV)11113
Phosphorus (mg) 223223223223258
Phosphorus (%DV)2222222226
Magnesium (mg) 2727272432
Magnesium (%DV)77768
Vitamin B 12 (mcg)1.31.071.121.07 0.85
Vitamin B 12 (%DV)54%45%47%45%35%

*Vitamin D fortified milk can be an excellent source of vitamin D however, levels in milk vary considerably. Read the food label or contact manufacturer for specific levels.

*Values are calculated from percent fat and percent solids-not-fat of milk using minimal California and national standards for Fat-free, 1%, 2% and whole milk. Actual values may vary.

Click here to see additional footnotes.

n/a = data not available.

Milk Beverages Mixes

Hot Chocolate
1 oz pkt
Calories107
Protein (g)2
Carbohydrate (g)23.7
Fat (g)1.1
Saturated Fat (g)1
Cholesterol (mg)1
Sodium (mg)126
Vit A (RE)3
Vit A % RDA-
Vit C (mg)0.04
Vit C % RDA-
Folate (mcg)0.38
Folate % RDA-
Calcium (mg)76
Calcium % RDA6
Magnesium (mg)20
Magnesium % RDA5
Zinc (mg)0.36
Zinc % RDA2
Phosphorus (mg)90
Phosphorus % RDA7
Iron (mg)0.43
Iron % RDA-

Yogurt (1 cup)

Yogurt, fruit, fat-freePlain
low-fat
Fruit
low-fat
Frozen
low-fat
Yogurt, fruit, low-fat w/ low-cal sweetener
Calories233144231247238
Protein (g)111210911
Carbohydrate (g)4716434442
Fat (g)0.54253.2
Saturated Fat (g)0.32.31.62.92.1
Cholesterol (mg)514101814
Sodium (mg)142159133118132
Vit A (RE)5362548297
Vit A %DV0.344520
Vit C (mg)22112
Vit C %DV33223
Folate (mcg)2225211823
Folate %DV6121096
Calcium (mg)372415345304345
Calcium %DV3732262335
Magnesium (mg)3740333036
Magnesium %DV99879
Zinc (mg)1.821.71.51.9
Zinc %DV1213111012
Phosphorus (mg)292326271238302
Phosphorus %DV2925211930
Iron (mg)0.20.20.20.10.2
Iron %DV1---1
Vitamin B 12 (mcg)1.151.371.18NA1.18
Vitamin B 12 (%DV)48%57%49%NA49%

Cheese (1 oz)

AmericanCheddarMozzarellaParmesan, 1 T.Swiss
Calories1061148023107
Protein (g)6.37.15.52.18.1
Carbohydrate (g)0.50.40.60.21
Fat (g)8.99.46.11.57.8
Saturated Fat (g)5.663.715
Cholesterol (mg)273022426
Sodium (mg)4061761069374
Vit A (RE)828668972
Vit A % RDA89717
Vit C (mg)00000
Vit C % RDA00000
Folate (mcg)25202
Folate % RDA12101
Calcium (mg)12420414769272
Calcium % RDA91611521
Magnesium (mg)685310
Magnesium % RDA121-2
Zinc (mg)0.850.880.630.161.11
Zinc % RDA66417
Phosphorus (mg)21114510540171
Phosphorus % RDA16118314
Iron (mg)0.110.190.050.050.05
Iron % RDA-----
Vitamin B 12 (mcg)NA0.240.230.110.95
Vitamin B 12 (%DV)NA10%10%5&4%

Soups (1 cup, prepared with milk)

Clam ChowderCream of Potato
Calories163148
Protein (g)9.55.8
Carbohydrate (g)16.617.2
Fat (g)6.66.5
Saturated Fat (g)33.8
Cholesterol (mg)2222
Sodium (mg)9921060
Vit A (RE)4067
Vit A % RDA47
Vit C (mg)41
Vit C % RDA62
Folate (mcg)109
Folate % RDA54
Calcium (mg)187238
Calcium % RDA1418
Magnesium (mg)2317
Magnesium % RDA54
Zinc (mg)0.800.68
Zinc % RDA54
Phosphorus (mg)157160
Phosphorus % RDA1212
Iron (mg)1.480.54
Iron %RDA--
Vitamin B 12 (mcg)12.10.5
Vitamin B 12 (%DV)500%21%

Desserts (1/2 cup, prepared with milk)

Pudding
low-fat milk
Custard
low-fat milk
Ice Cream, VanillaLow-fat Ice CreamSherbet
Calories14914813292127
Protein (g)4.65.52.32.51.2
Carbohydrate (g)27.823.615.51527.3
Fat (g)2.83.77.32.81.7
Saturated Fat (g)1.61.94.51.71
Cholesterol (mg)9742994
Sodium (mg)418200535624
Vit A (RE)5674773119.5
Vit A % RDA678319
Vit C (mg)11011
Vit C % RDA22022
Folate (mcg)610347
Folate % RDA35123
Calcium (mg)153197859244
Calcium % RDA1315784
Magnesium (mg)27269107
Magnesium % RDA66222
Zinc (mg)0.620.700.450.290.65
Zinc % RDA45324
Phosphorus (mg)353176697234
Phosphorus % RDA2814563
Iron (mg)0.220.340.060.070.15
Iron % RDA-----