Milk & Dairy Products Calories & Calorie Chart

Milk is a nutritious liquid that can be harvested from many animals, but the most commonly consumed milk is from cows. Therefore, unless otherwise noted, the dairy products in this calorie chart are made with cow milk. Dairy contains a good balance of fat, carbohydrates, and protein, and it’s also a valuable source of calcium, riboflavin, and vitamin B12. Whole milk has equal amounts of fat and protein, but other milk varieties like skim have some or all fat removed, reducing calories as well. On the other hand, dairy products like heavy cream and buttermilk have higher amounts of fat. The main component of milk is lactose, a natural sugar that many people’s digestive systems are sensitive to. Vegan plant-based milks, including almond milk and coconut milk, are good substitutes, although they have different nutritional value from animal milk. Check the nutrition label on the carton or can for specific information regarding fats, protein, and carbohydrates in dairy alternatives.

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Food	Serving	Serving	Serving	Calories	Kilojoule
Almond Milk	100ml	1 cup (235 ml)	1 fl. oz. (30 ml)	17 cal	71 kJ
Buttermilk	100ml	1 cup (254 ml)	1 fl. oz. (30 ml)	62 cal	260 kJ
Chocolate Mousse	100g	1/2 cup (202 g)	1 oz. (28 g)	225 cal	945 kJ
Coconut Milk	100ml	1 cup (240 ml)	1 fl. oz. (30 ml)	230 cal	966 kJ
Coffee Creamer	100g	1 tbsp (15 g)	1 oz. (28 g)	195 cal	819 kJ
Condensed Milk	100g	1 cup (306 g)	1 oz. (28 g)	321 cal	1348 kJ
Cottage Cheese	100g	1 cup (210 g)	1 oz. (28 g)	98 cal	412 kJ
Cream	100g	1 tbsp (15 g)	1 oz. (28 g)	242 cal	1016 kJ
Creme Fraiche	100g	1 tbsp (14 g)	1 oz. (28 g)	393 cal	1651 kJ
Curd	100g	1 cup (210 g)	1 oz. (28 g)	98 cal	412 kJ
Custard	100g	1/2 cup (141 g)	1 oz. (28 g)	122 cal	512 kJ
Evaporated Milk	100g	1 cup (252 g)	1 oz. (28 g)	135 cal	567 kJ
Goat Milk	100g	1 cup (244 g)	1 oz. (28 g)	69 cal	290 kJ
Hot Chocolate	100ml	1 cup (266 ml)	1 fl. oz. (30 ml)	89 cal	374 kJ
Kefir	100ml	1 cup (246 ml)	1 fl. oz. (30 ml)	55 cal	231 kJ
Lactose-free Milk	100ml	1 cup (250 ml)	1 fl. oz. (30 ml)	52 cal	218 kJ
Lassi	100ml	1 glass (200 ml)	1 fl. oz. (30 ml)	75 cal	315 kJ
Milk	100ml	1 cup (244 ml)	1 fl. oz. (30 ml)	61 cal	256 kJ
Plain Yogurt	100g	1 container (227 g)	1 oz. (28 g)	61 cal	256 kJ
Powdered Milk	100g	1 cup (68 g)	1 oz. (28 g)	496 cal	2083 kJ
Quark	100g	1 cup (220 g)	1 oz. (28 g)	145 cal	609 kJ
Rice Milk	100ml	1 cup (245 ml)	1 fl. oz. (30 ml)	49 cal	206 kJ
Rice Pudding	100g	1 serving (113 g)	1 oz. (28 g)	118 cal	496 kJ
Semi-skimmed Milk	100ml	1 serving (250 ml)	1 fl. oz. (30 ml)	50 cal	210 kJ
Semolina Pudding	100g	1 serving (143 g)	1 oz. (28 g)	67 cal	281 kJ
Skim Milk	100ml	1 cup (247 ml)	1 fl. oz. (30 ml)	35 cal	147 kJ
Sour Cream	100g	1 tbsp (12 g)	1 oz. (28 g)	181 cal	760 kJ
Soy Milk	100ml	1 cup (243 ml)	1 fl. oz. (30 ml)	45 cal	189 kJ
Sweetened Condensed Milk	100ml	1 cup (306 ml)	1 fl. oz. (30 ml)	321 cal	1348 kJ
Tzatziki	100g	1 tbsp (15 g)	1 oz. (28 g)	117 cal	491 kJ
Whipped Cream	100g	1 tbsp (3 g)	1 oz. (28 g)	257 cal	1079 kJ
Whole Milk	100ml	1 cup (244 ml)	1 fl. oz. (30 ml)	61 cal	256 kJ
Yogurt	100g	1 container (227 g)	1 oz. (28 g)	61 cal	256 kJ

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