Which Dairy Product Is Best for You?
Dairy foods differ a lot in protein, fat, sugar and salt. For heart health and blood pressure, plain, low-fat and fermented products come out on top.
Dairy compared
| Food (typical serving) | Protein | Calcium | Watch out for |
|---|---|---|---|
| Milk, 1 cup | 8 g | about 300 mg | Saturated fat in whole milk |
| Plain yogurt, 1 cup | 9–13 g | about 300–450 mg | Added sugar in flavored types |
| Greek yogurt, 1 cup | 20–23 g | about 250 mg | — |
| Kefir, 1 cup | 9–11 g | about 300 mg | Added sugar in flavored types |
| Cottage cheese, ½ cup | 12–14 g | about 80 mg | Sodium (350–450 mg) |
| Hard cheese, 1½ oz | 10 g | about 300 mg | Sodium and saturated fat |
| Fortified soy drink, 1 cup | 7–8 g | about 300 mg | Choose unsweetened |
| Oat or almond drink, 1 cup | 1–3 g | about 300 mg if fortified | Little protein, sometimes added sugar |
The best everyday choices
- Plain yogurt and kefir: protein, calcium and live cultures; studies link yogurt to a lower risk of type 2 diabetes. Add fruit yourself instead of buying sweetened versions.
- Low-fat milk: part of the DASH diet, which lowers blood pressure (see DASH).
- Cheese in small amounts: flavorful but salty — use it as a topping rather than the main ingredient.
Lactose intolerance
Many people with lactose intolerance tolerate yogurt, kefir and hard cheeses, which contain little lactose, or lactose-free milk. Fortified soy drink is the closest plant-based alternative in protein.
Full-fat or low-fat?
Recent research suggests full-fat fermented dairy may be less harmful than once thought, but most guidelines still recommend low-fat options for people with high cholesterol or heart disease. Either way, avoid sugary dairy desserts and drinks.
Sources: Dietary Guidelines for Americans · MedlinePlus: Nutrition
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This guide is general health education, not personal medical advice. Check with your doctor before you change what you eat, how you exercise or any medication you take. In an emergency, call 911 (US) or your local emergency number.