People around the world enjoy a variety of dairy products and foods
for delicious, nutritious ways to balance their diets. Whether you rely on milk
or yogurt for your overnight oats or cheese for your taco, there are countless
ways to benefit from dairy in everyday life.
What Is Dairy?
Dairy refers to the category of foods and beverages derived from the
milk of mammals, most commonly cows, but also including goats and sheep. It
encompasses both the milk itself and the wide range of products made from it.
What Are Dairy Products?
Dairy products are derived from milk, which has been an important
source of nutrition for people for thousands of years. These products include
cheese, butter and yogurt.
Milk consists of water, carbohydrate (in the form of lactose, a type
of natural sugar), fat (unless non-fat), vitamins, minerals and protein.
Nutritional Benefits of Dairy Products
Dairy products contain essential nutrients to support overall health
and well-being. For example, milk, cheese and yogurt contain protein, calcium
and vitamin B12, which help rebuild and repair muscle tissue, build and
maintain strong bones and teeth, and keep your nervous system healthy,
respectively. In addition, the protein, zinc, selenium and vitamins A and D
found in every cup of milk help support a healthy immune system.
Here are some of the key benefits:
Protein: Supports muscle growth and repair
Calcium: Essential for strong bones and teeth
Vitamin B12: Important for nerve function and red blood cell
production
Vitamin D: Helps the body absorb calcium and supports bone health
Vitamin A: Supports vision, immune function, and skin health
Zinc: Important for immune function and healing wounds
Selenium: Acts as an antioxidant to protect cells from damage
Including a variety of dairy products in your diet can help ensure you
meet your nutritional needs.
How Much Dairy Is Recommended Daily?
The Dietary Guidelines for Americans, 2025-2030, recommend consuming
dairy every day as part of a healthy dietary pattern. The current guidance
recommends three servings of dairy per day as part of a 2,000-calorie dietary
pattern, adjusted as needed based on individual calorie needs. The Guidelines
also state that, when consuming dairy, Americans should choose full-fat dairy
with no added sugars.
Types of Dairy Products
There are a wide range of dairy products, including numerous types of
cheese, yogurt and milk and milk products. Check the list of dairy products
below and read more about what all your favorite dairy products offer.
Dairy Products List Examples
Milk: Available in various forms such as whole, skim, and flavored
Cheese: Includes varieties like cheddar, mozzarella, Brie, Gouda, and
more
Yogurt: Available in plain, Greek, flavored, Icelandic, and drinkable
forms
Cream: Includes heavy cream, light cream, and sour cream
Butter: Available as salted, unsalted, and spreadable
Ice Cream: Comes in various flavors and is a creamy, frozen treat
Kefir: A fermented milk drink that can contain live and active
cultures
Whey: A byproduct of cheese-making that is also used in protein
supplements
Are Eggs A Dairy Product?
No, eggs are not a dairy product. Eggs come from birds like chickens,
ducks, and quails, while dairy products are made from the milk of mammals.
Despite being commonly found in the dairy aisle of grocery stores, eggs do not
fall under the dairy category.
How to Incorporate Dairy Foods into Your Diet
Here are tips for including dairy products in your daily meals:
Breakfast: Add yogurt or kefir to your smoothies, or enjoy a bowl of
cereal with milk.
Lunch: Include cheese in your sandwiches or salads for added flavor
and nutrition.
Dinner: Use cream or butter to enhance the taste of your soups and
sauces.
Snacks: Enjoy a piece of cheese or a cup of yogurt.
Desserts: Treat yourself to a scoop of ice cream or a serving of
pudding made with milk.
Incorporating dairy into your diet can be both delicious and
nutritious.
FAQ About Dairy Products and Foods
Does pasta have dairy?
Usually, no. Most plain dried pasta is made from wheat or semolina and
water, though some fresh or egg pastas may also contain eggs. Dairy is more
likely to show up in the sauce or filling, such as Alfredo sauce, cheese ravioli,
or creamy pasta dishes, not in the pasta itself.
Is chocolate considered dairy?
Not always. Chocolate itself comes from cocoa, but some chocolate
products contain milk ingredients and some do not. Milk chocolate contains
dairy, while dark chocolate may or may not. The most reliable way to know is to
check the ingredient list and allergen statement. The FDA also notes that even
some dark labeled dairy-free has tested positive for milk in certain cases,
likely due to cross-contact or labeling issues.
Is dairy inflammatory?
Current research does not support the idea that dairy is broadly
inflammatory for most people. Reviews of clinical studies have found that dairy
foods and dairy proteins can actually have a neutral to mildly
anti-inflammatory effect. That said, individual reactions can differ,
especially for people with allergies or certain digestive sensitivities.
What foods count as dairy?
Federal dietary guidance includes dairy foods across fat levels
(whole, reduced-fat, low-fat, and nonfat), such as milk (fluid, dry, or
evaporated), yogurt, and cheese, as well as lactose-free, lactose-reduced, and
fortified dairy alternatives.
Is lactose-free milk still dairy?
Yes, lactose-free milk is still a dairy food because it is made from
cow's milk. The lactose has been broken down to make it easier to digest for
people with lactose intolerance, but it remains part of the dairy group.
Are butter and cream considered dairy?
Yes. Butter and cream are made from milk, so they are dairy products.
Even though they are used differently from milk, yogurt, or cheese, they still
come from dairy milk.
Is yogurt considered dairy?
Yes. Traditional yogurt is a dairy product because it is made by
fermenting milk with live bacterial cultures. Its fermentation changes the
texture and flavor, but it remains part of the dairy category.