Compare Dairy
How to choose between dairy, plus 7 side-by-side comparisons.
Dairy comparisons (7)
How to choose
Protein per calorie: Greek yogurt and cottage cheese rule
Cottage cheese: ~24g protein per cup at ~180 cal. Plain non-fat Greek yogurt: ~17g per cup at ~120 cal. Whole milk: 8g per cup at 150 cal. Cheese is calorie-dense and easy to over-pour. Pre-portion or pay the calorie bill.
Lactose content: fermentation and aging cut it
Hard aged cheese (parmesan, aged cheddar, gouda) and Greek yogurt run very low on lactose. Milk and ice cream are highest. Most lactose-intolerant people tolerate aged and fermented dairy fine. They don't need to swear off the whole category.
Added sugar: flavored dairy is the trap
Plain Greek yogurt: 4-6g sugar per cup (lactose only). Flavored Greek: 15-25g sugar per cup. Flavored milk: same. 'Fruit on the bottom' = added sugar with extra steps. Buy plain and add fruit yourself.
Saturated fat: modern evidence is more permissive
Whole milk: 5g sat fat per cup. 1%: 1.5g. Skim: 0g. Cardiovascular evidence no longer treats dairy fat as the villain it once was. Choose for satiety and calories, not for an outdated heart-health rule.
About comparing dairy
The 'pick low-fat' consensus has quietly collapsed. Recent meta-analyses no longer treat full-fat dairy as a cardiovascular risk. The questions that actually matter now are protein per calorie (Greek yogurt and cottage cheese embarrass everything else) and how much added sugar is hiding in 'flavored' versions.
Strawberry yogurt is closer to dessert than to plain Greek. Buy plain and add fruit yourself.
Common mistakes
Choosing low-fat dairy for heart health
The 1990s 'low-fat dairy is heart-healthier' line isn't supported by current meta-analyses. Recent evidence is neutral-to-favorable on full-fat dairy and CVD outcomes. Choose by calorie target and how filling each option is, not by an outdated rule.
Buying flavored yogurt thinking it's healthy
Most flavored yogurts pack 15-25g added sugar per cup. Plain Greek yogurt + fresh berries + a teaspoon of honey hits the same flavor at half the sugar and double the protein. Yes, it takes 30 seconds.
Comparing cheese by weight, not portion
A 1oz cheese serving is small. About a 4-pack of dice. Most home portions land at 2-3oz without anyone noticing. Weigh it once on a kitchen scale to recalibrate your eyeball, then trust the eyeball.
Frequently Asked Questions
Last updated: Apr 24, 2026