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.
| 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 |
