What kind of dairy products should I eat?

What kind of dairy products should I eat?

Eat unsweetened and low or non-fat dairy products.

When it comes to dairy products, choose unsweetened products and products that are low fat or fat free.

  • Unsweetened yogurt

Unsweetened yogurt will have less sugar and fewer calories than sweetened yogurt.

  • Cheese made with 2% milk
  • 1% cottage cheese
  • 1% milk
  • Non-fat milk

Low fat and non fat dairy products will be lower in calories and saturated fat than dairy products made with whole milk.


1 ounce of regular cheese (made with whole milk) has 114 calories and 6 grams of saturated fat.

1 ounce of cheese made with 2% milk has 39 calories and 1.2 grams of saturated fat.

ARS Nutrient Database for Standard Reference

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