Dairy & Cheese Nutrition Values: Calorie and Protein Chart

Most-Queried Dairy Cards

Fermented products dominate: homemade yogurt and plain yogurt sit at the top, with a glass of ayran and cold ayran soup right behind. Protein seekers favor full-fat strained yogurt, while full-fat curd cheese answers the budget cheese question.

What I Check When Choosing Dairy

With yogurt, sugar comes first: fruity commercial cups can carry two to three times the carbohydrate of plain yogurt. In cheese, salt and fat show up on the label; curd cheese and strained yogurt lead as protein sources that spare your calorie budget. For lactose-sensitive guts, kefir and aged cheeses are usually easier to tolerate.

I gathered every gut-friendly fermented food in the probiotics guide, and the full-fat dairy strategy for hard gainers lives in the healthy weight gain guide.