Milk & Dairy Products: Calories

Milk and dairy products generally contain a nice balance of fat, carbs and protein, but their calorie contents are highly dependent on the fat contents of the milk. There is also a wide selection of plant-based milks on the market, but keep an eye out for added sugars. Check out our Milk and Dairy Products Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Actimel (Danone)	100 g	73 cal	1 bottle (100 g)	73 cal
Almond Milk	100 ml	22 cal	1 glass (200 ml)	44 cal
Butter	100 g	754 cal	1 tablespoon (10 g)	75 cal
Buttermilk	100 ml	37 cal	1 glass (200 ml)	73 cal
Chocolate Milk	100 ml	132 cal	1 glass (200 ml)	264 cal
Coconut Milk	100 ml	230 cal	1 glass (200 ml)	460 cal
Coffee Creamer	100 ml	206 cal	1 portion, small (10 ml)	21 cal
Condensed Milk	100 ml	132 cal	1 package (7.5 ml)	10 cal
Condensed Milk, sweetened	100 ml	321 cal	1 portion (7.3 ml)	23 cal
Cream	100 g	308 cal	1 portion (10 g)	31 cal
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Goat Milk	100 ml	67 cal	1 glass (200 ml)	134 cal
Greek Yogurt	100 g	116 cal	1 package (150 g)	174 cal
Half and Half Cream	100 g	131 cal	1 tablespoon (15 g)	131 cal
Heavy Cream, Heavy Whipping Cream	100 g	343 cal	1 portion (15 g)	51 cal
Hot Chocolate	100 ml	132 cal	1 cup, small (150 ml)	198 cal
Kefir	100 ml	65 cal	1 glass (200 ml)	130 cal
Lactose Free Milk	100 ml	39 cal	1 glass (200 ml)	77 cal
Lassi	100 ml	65 cal	1 glass (200 ml)	130 cal
Malted Milk	100 ml	58 cal	1 cup (250 ml)	145 cal
Mango Lassi	100 g	82 cal	1 cup (250 g)	204 cal
Mascarpone	100 g	393 cal	1 package (250 g)	982 cal
Milk, 1.5% fat, low-fat	100 ml	48 cal	1 glass (200 ml)	96 cal
Milk, 2% fat, low fat	100 ml	50 cal	1 glass (200 ml)	100 cal
Milk, Whole Milk, Full Fat Milk	100 ml	65 cal	1 glass (200 ml)	130 cal
Milk, fat free	100 ml	34 cal	1 glass (200 ml)	68 cal
Milkshake, Strawberry	100 g	165 cal	1 portion (255 g)	421 cal
Milkshake, Vanilla	100 g	78 cal	1 portion (255 g)	199 cal
Natural Yoghurt, plain	100 g	69 cal	1 portion (150 g)	104 cal
Powdered Milk, Milk Powder	100 g	482 cal	1 tablespoon (6.5 g)	31 cal
Rice Milk	100 ml	53 cal	1 cup (240 ml)	126 cal
Semi Skimmed Milk	100 ml	47 cal	1 glass (200 ml)	93 cal
Sheep Milk	100 ml	94 cal	1 glass (200 ml)	188 cal
Skim Milk	100 ml	35 cal	1 glass (200 ml)	69 cal
Soy Milk	100 ml	36 cal	1 cup (240 ml)	87 cal
Whipped Cream, Whipping Cream	100 ml	308 cal	1 tablespoon (15 ml)	46 cal
Yakult	100 ml	67 cal	1 bottle (80 ml)	54 cal
Yougurt, plain	100 g	69 cal	1 portion (200 g)	138 cal

How many calories should you consume?

Healthy Dairy and Vegan Alternatives

There is a wide variety of milk sources on the market today. These include different animal sources, such as buffalo, goat, sheep, and cow, with the most commonly consumed milk coming from cow, and milk derived from plant-based sources, including coconut, oat, soy and almond milk. These are great alternatives for a vegan diet.

Overall, milk and dairy products are a great source of vitamins and minerals, but the amount of fat that the products have will influence the number of calories that it brings to the table. Lower fat milk, such as semi-skim or skim milk, will have fewer calories than whole milk, heavy cream, or buttermilk, for example.

What are some legen-dairy milk and dairy products that you enjoy?