Published by Saura ·
Dairy nutrition: compare foods and portions
Compare plain cultured dairy, milk and cheeses using explicit fat levels and weighed servings. A product's style and moisture content can matter as much as its name.
Quick answer
Milk examples are in grams rather than milliliters. Cheese weights exclude discarded rind or brine. The feta-style entry is not a universal value for traditional feta, and ordinary yogurt is different from strained Greek yogurt. Use a current package panel for your own product.
Read the preparation before comparing
Milk examples are in grams rather than milliliters. Cheese weights exclude discarded rind or brine. The feta-style entry is not a universal value for traditional feta, and ordinary yogurt is different from strained Greek yogurt. Use a current package panel for your own product.
The source is Fineli Release 20.0. The table reports available carbohydrate separately from fiber, rather than US Total Carbohydrate. The values are representative and rounded; use a specific package label when it better matches your food.
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| Food | Preparation | Energy | Protein | Available carbs | Fiber |
|---|---|---|---|---|---|
| Cottage cheese | plain cottage cheese, 2–5% fat reference | 92 kcal | 15.8 g | 2.5 g | 0 g |
| Quark | plain quark, less than 0.5% fat | 59 kcal | 9.8 g | 3 g | 0 g |
| Plain yogurt | plain yogurt, 2.5% fat | 54 kcal | 3 g | 4.8 g | 0 g |
| Skim milk | skim milk, fortified Finnish reference | 34 kcal | 3.1 g | 4.9 g | 0 g |
| Whole milk | 3.5% fat milk, vitamin-D-fortified source product | 63 kcal | 3 g | 4.8 g | 0 g |
| Cheddar | cheddar-type cheese, 34% fat | 413 kcal | 25.6 g | 0.1 g | 0 g |
| Gouda | Gouda cheese, full-fat reference | 375 kcal | 23.5 g | 0 g | 0 g |
| Mozzarella | mozzarella, full-fat reference | 264 kcal | 18.6 g | 0 g | 0 g |
| Feta-style cheese | cow’s-milk feta-style salad cheese in brine, 18% fat | 230 kcal | 14 g | 1.7 g | 0 g |
| Buttermilk | plain low-fat buttermilk reference | 34 kcal | 3.2 g | 4.2 g | 0 g |
Open a food profile
Each profile includes an example portion, the exact source record, food-specific weighing notes and meal ideas.
- Cottage cheese nutritionplain cottage cheese, 2–5% fat reference
- Quark nutritionplain quark, less than 0.5% fat
- Plain yogurt nutritionplain yogurt, 2.5% fat
- Skim milk nutritionskim milk, fortified Finnish reference
- Whole milk nutrition3.5% fat milk, vitamin-D-fortified source product
- Cheddar nutritioncheddar-type cheese, 34% fat
- Gouda nutritionGouda cheese, full-fat reference
- Mozzarella nutritionmozzarella, full-fat reference
- Feta-style cheese nutritioncow’s-milk feta-style salad cheese in brine, 18% fat
- Buttermilk nutritionplain low-fat buttermilk reference
Use dairy in a meal
Dairy can be a bowl base, sandwich topping, drink or recipe ingredient. Count fruit, nuts, spreads and sauces with it. This source extract does not report calcium, vitamin D, lactose or sodium; do not infer those amounts from a protein or fat figure.
Make your estimate easier to review
Write down whether the amount is raw, cooked, drained or edible weight. Keep additions such as oil, cheese and sauce with the meal. For a mixed recipe, total the ingredients and divide by the finished yield or reasonably equal servings.
- How to read a nutrition label without mixing up serving sizesCompare per-serving and per-100 g labels, calculate the amount you eat, and understand why US total carbohydrate differs from Fineli available carbohydrate.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
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- Beans, lentils and soy nutrition: compare foods and portionsCompare beans, lentils and soy calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- How to read a nutrition label without mixing up serving sizesCompare per-serving and per-100 g labels, calculate the amount you eat, and understand why US total carbohydrate differs from Fineli available carbohydrate.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Frequently asked questions
Are the amounts in this table recommended portions?
No. The comparison uses 100 g edible weights. Each individual profile also scales an example serving, which illustrates the arithmetic rather than prescribing an amount to eat.
Why might my label differ from this table?
The exact variety, product, preparation, water content and labelling convention can differ. Use a current product label for the packaged food you actually eat.
Sources and method
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 649: Cottage cheese, 2-5% fat
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 622: Quark, <0.5% fat
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 33162: Yoghurt, plain, 2.5% fat
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 606: Milk, 0% fat, i ug added vitamin d
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 689: Milk, 3.5% fat, 1 ug added vitamin d
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 698: Cheese, cheddar type, 34% fat
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 654: Cheese, gouda, average, 28-30% fat
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 29239: Cheese, mozzarella cheese, 20% fat
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 690: Cheese, feta type salad cheese in brine, 18% fat
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 613: Sour milk, butter milk
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.