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| Dairy products can be a great addition to any diet, but when counting fat or calories, remember to check portion sizes.
An ounce of cheese is a cube about 1-square inch.
Buy a good set of measuring cups to measure liquids and a set of measuring spoons for dry or thick ingredients.
If you're measuring "by the glass," you might be consuming two or three portions at a time without realizing it. |
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Dairy Food Item
|
Serving Size
|
Calories
|
Fat (grams)
|
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| American cheese - Borden's |
1 slice |
110 |
U/A |
| American cheese - Kraft |
1 slice |
105 |
U/A |
| American cheese - Land O Lakes |
1 slice |
110 |
U/A |
| blue cheese |
1 oz |
100 |
8 |
| butter |
1 tbsp |
100 |
11 |
| buttermilk |
1 cup |
100 |
2 |
| buttermilk |
1/2 cup |
50 |
1 |
| camembert cheese |
1 oz |
115 |
9 |
| cheddar cheese |
1 oz |
115 |
9 |
| cheddar cheese - Kraft |
1 oz |
110 |
U/A |
| cheddar cheese - Sargento |
1 oz |
85 |
U/A |
| chocolate milk, lowfat, premixed |
1 cup |
180 |
5 |
| chocolate milk, whole milk, premixed |
1 cup |
210 |
8 |
| colby cheese - Kraft |
1 oz |
110 |
U/A |
| colby cheese - Sargento |
1 oz |
112 |
U/A |
| cottage cheese, creamed, large curd |
1 cup |
235 |
10 |
| cottage cheese, creamed, small curd |
1 cup |
215 |
9 |
| cottage cheese, creamed with fruit |
1 cup |
280 |
8 |
| cottage cheese , uncreamed |
1 cup |
125 |
1 |
| cream cheese |
1 oz |
100 |
10 |
| cream cheese - Philadelphia |
1 oz |
100 |
10 |
| cream cheese - Weight Watchers |
1/3 cup |
60 |
U/A |
| Edam cheese - Kraft |
1 oz |
100 |
U/A |
| Edam cheese - Sargento |
1 oz |
101 |
U/A |
| eggnog |
1 cup |
340 |
19 |
| eggs, fried |
1 |
90 |
7 |
| eggs, hard boiled |
1 |
75 |
5 |
| eggs, poached |
1 |
75 |
5 |
| eggs, scrambled |
1 |
100 |
7 |
| eggs - Fleischmann's Egg Beaters |
1/4 cup |
25 |
0 |
| eggs - Fleischmann's Egg Beaters.w/cheese |
1/2 cup |
130 |
0 |
| feta cheese |
1 oz |
75 |
6 |
| half and half |
1 cup |
315 |
28 |
| half and half |
1 tbsp |
20 |
2 |
| ice cream, vanilla, regular |
1 cup |
270 |
14 |
| ice cream, vanilla, rich |
1 cup |
350 |
24 |
| ice cream, vanilla, soft-serve |
1 cup |
375 |
23 |
| ice milk, vanilla |
1 cup |
185 |
6 |
| light cream |
1 tbsp |
30 |
3 |
| margerine, stick type |
1 tbsp |
50 |
5 |
| margerine, tub type |
1 tbsp |
75 |
9 |
| mayonnaise, imitation |
1 tbsp |
60 |
5 |
| mayonnaise, regular |
1 tbsp |
100 |
11 |
| milk, low fat 1% |
1 cup |
105 |
2 |
| milk, low fat 2% |
1 cup |
125 |
5 |
| milk, skim |
1 cup |
90 |
1 |
| milk, whole |
1 cup |
150 |
8 |
| Monterey Jack cheese - Kraft |
1 oz |
110 |
U/A |
| Monterey Jack cheese - Sargento |
1 oz |
106 |
U/A |
| mozzarella cheese, whole milk |
1 oz |
80 |
6 |
| mozzerella cheese, skim milk, low moist |
1 oz |
80 |
5 |
| muenster cheese |
1 oz |
105 |
9 |
| parmesan cheese, grated |
1 oz |
130 |
9 |
| provolone cheese |
1 oz |
100 |
8 |
| ricotta cheese, part skim |
1 cup |
340 |
19 |
| ricotta cheese, whole |
1 cup |
430 |
32 |
| sherbet |
1 cup |
270 |
4 |
| sour cream |
1 tbsp |
25 |
3 |
| swiss cheese |
1 oz |
105 |
8 |
| whipped cream, canned |
1 tbsp |
10 |
1 |
| whipped cream, heavy |
1 tbsp |
50 |
6 |
| yogurt, lowfat, plain |
1 cup |
145 |
4 |
| yogurt, lowfat with fruit |
1 cup |
230 |
2 |
| yogurt, whole milk type |
1 cup |
140 |
7 |
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