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Recipe and meal planning website: Meals Matter




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*

  Nonfat Lowfat 1% Reduced Fat 2% Whole
Kilocalories 92 127 139 156
Protein (g) 9 10 10 8
Total Carbohydrate (g) 13 16 14 13
Sugars, natural & added (g) 12 15 13 12
Fiber (g) 0 0 0 0
Total Fat (g) 1 2 5 8
Calories from Fat 5 21 43 72
Saturated Fat (g) 0 2 3 5
Trans Fat (g) 0.0 0.1 0.2 0.3
Cholesterol (mg) 5 13 22 35
Cholesterol (%DV) 2 4 7 12
Sodium (mg) 129 157 143 124
Sodium (%DV) 5 7 6 5
Potassium (mg) 418 511 465 404
Potassium (%DV) 12 15 13 12
Vitamin A (IU) 23 92 184 313
Vitamin A (%DV) 0 2 4 6
Vitamin C (mg) 2 3 3 2
Vitamin C (%DV) 4 5 4 4
Vitamin D 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.
Calcium (mg) 311 380 346 301
Calcium (%DV) 31 38 35 30
Iron (mg) 0.1 0.2 0.1 0.1
Iron (%DV) 1 1 1 1
Phosphorus (mg) 244 298 271 236
Phosphorus (%DV) 24 30 27 24

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

Click here to see additional footnotes.
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Milk (1 cup) - Federal Standards*

  Nonfat Lowfat 1% Reduced Fat 2% Whole Chocolate 1% Milk

Kilocalories

 90 101 122 152 158
Protein (g) 8 8 8 8 8
Total Carbohydrate (g) 12 12 12 12 26
Sugars, natural & added (g) 11 11 11 11 25
Fiber (g) 0 0 0 0 1
Total Fat (g) 1 2 5 8 3
Calories from Fat 11 21 43 72 22
Saturated Fat (g) 1 2 3 5 2
Trans Fat (g) 0.0 0.1 0.2 0.3 n/a
Cholesterol 8 12 22 35 8
Cholesterol (%DV) 3 4 7 12 3
Sodium (mg) 118 118 118 118 152
Sodium (%DV) 5 5 5 5 6
Potassium (mg) 383 383 383 383 425
Potassium (%DV) 11 11 11 11 12
Vitamin A (IU) 46 92 184 313 490
Vitamin A (%DV) 1 2 4 6 10
Vitamin C (mg) 2 2 2 2 2
Vitamin C (%DV) 4 4 4 4 3
Vitamin D 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.
Calcium (mg) 285 285 285 285 288
Calcium (%DV) 29 29 29 29 29

Iron (mg)

 0.1 0.1 0.1 0.1 0.6
Iron (%DV) 1 1 1 1 3
Phosphorus (mg) 223 223 223 223 258
Phosphorus (%DV) 22 22 22 22 26
Magnesium (mg) 27 27 27 24 32
Magnesium (%DV) 7 7 7 6 8

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

Click here to see additional footnotes.

n/a = data not available.

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Milk Beverages Mixes

Hot Chocolate
1 oz pkt
Kilocalories 107
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 % RDA 6
Magnesium (mg) 20
Magnesium % RDA 5
Zinc (mg) 0.36
Zinc % RDA 2
Phosphorus (mg) 90
Phosphorus % RDA 7
Iron (mg) 0.43
Iron % RDA -
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Yogurt (1 cup)

Yogurt, fruit, nonfat Plain
low-fat		 Fruit
low-fat		 Frozen
low-fat		 Yogurt, fruit, lowfat w/ low-cal sweetener
Kilocalories 233 144 231 247 238
Protein (g) 11 12 10 9 11
Carbohydrate (g) 47 16 43 44 42
Fat (g) .5 4 2 5 3.2
Saturated Fat (g) .3 2.3 1.6 2.9 2.1
Cholesterol (mg) 5 14 10 18 14
Sodium (mg) 142 159 133 118 132
Vit A (RE) 5 36 25 48 297
Vit A %DV .3 4 4 5 20
Vit C (mg) 2 2 1 1 2
Vit C %DV 3 3 2 2 3
Folate (mcg) 22 25 21 18 23
Folate %DV 6 12 10 9 6
Calcium (mg) 372 415 345 304 345
Calcium %DV 37 32 26 23 35
Magnesium (mg) 37 40 33 30 36
Magnesium %DV 9 9 8 7 9
Zinc (mg) 1.8 2 1.7 1.5 1.9
Zinc %DV 12 13 11 10 12
Phosphorus (mg) 292 326 271 238 302
Phosphorus %DV 29 25 21 19 30
Iron (mg) 0.2 0.2 0.2 0.1 0.2
Iron %DV 1 - - - 1
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Cheese (1 oz)

American Cheddar Mozzarella Parmesan, 1 T. Swiss
Kilocalories 106 114 80 23 107
Protein (g) 6.3 7.1 5.5 2.1 8.1
Carbohydrate (g) 0.5 0.4 0.6 0.2 1
Fat (g) 8.9 9.4 6.1 1.5 7.8
Saturated Fat (g) 5.6 6 3.7 1 5
Cholesterol (mg) 27 30 22 4 26
Sodium (mg) 406 176 106 93 74
Vit A (RE) 82 86 68 9 72
Vit A % RDA 8 9 7 1 7
Vit C (mg) 0 0 0 0 0
Vit C % RDA 0 0 0 0 0
Folate (mcg) 2 5 2 0 2
Folate % RDA 1 2 1 0 1
Calcium (mg) 124 204 147 69 272
Calcium % RDA 9 16 11 5 21
Magnesium (mg) 6 8 5 3 10
Magnesium % RDA 1 2 1 - 2
Zinc (mg) 0.85 0.88 0.63 0.16 1.11
Zinc % RDA 6 6 4 1 7
Phosphorus (mg) 211 145 105 40 171
Phosphorus % RDA 16 11 8 3 14
Iron (mg) 0.11 0.19 0.05 0.05 0.05
Iron % RDA - - - - -
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Soups (1 cup, prepared with milk)

Clam Chowder Cream of Potato
Kilocalories 163 148
Protein (g) 9.5 5.8
Carbohydrate (g) 16.6 17.2
Fat (g) 6.6 6.5
Saturated Fat (g) 3 3.8
Cholesterol (mg) 22 22
Sodium (mg) 992 1060
Vit A (RE) 40 67
Vit A % RDA 4 7
Vit C (mg) 4 1
Vit C % RDA 6 2
Folate (mcg) 10 9
Folate % RDA 5 4
Calcium (mg) 187 238
Calcium % RDA 14 18
Magnesium (mg) 23 17
Magnesium % RDA 5 4
Zinc (mg) 0.8 0.68
Zinc % RDA 5 4
Phosphorus (mg) 157 160
Phosphorus % RDA 12 12
Iron (mg) 1.48 0.54
Iron % RDA - -
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Desserts (1/2 cup, prepared with milk)

Pudding
low-fat milk		 Custard
low-fat milk		 Ice Cream, Vanilla Low-fat Ice Cream Sherbet
Kilocalories 149 148 132 92 127
Protein (g) 4.6 5.5 2.3 2.5 1.2
Carbohydrate (g) 27.8 23.6 15.5 15 27.3
Fat (g) 2.8 3.7 7.3 2.8 1.7
Saturated Fat (g) 1.6 1.9 4.5 1.7 1
Cholesterol (mg) 9 74