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DAIRY
Food and Description Portion size Calories Carbs Protein Fat
Buttermilk 1 cup 100 12 8 2
Cheese, American 1 ounce 105 1 6 9
Cheese, Cheddar, shredded 1 ounce 115 0 7 9
Cheese, Feta, crumbled 1 ounce 75 1 4 6
Cheese, Mozzarella, skim, shredded 1 ounce 70 1 7 4
Cheese, Parmesan, grated 1 tablespoon 25 0 2 2
Cheese, Swiss 1 ounce 105 1 8 8
Cottage Cheese, creamed 1/2 cup 115 3 14 5
Cottage Cheese, lowfat 1/2 cup 82 3 14 3
Egg, large 1 75 0.5 6.5 5
Egg white 1 16.5 0.5 3.5 0
Egg yolk 1 59 0.5 2.5 5
Half and Half 1 Tbsp. 20 0.5 0.5 2
Milk, Skim 1 cup 85 12 8 0
Milk, lowfat, 1% fat 1 cup 100 12 8 3
Milk, 2% fat 1 cup 120 12 8 5
Milk, Whole, 3.3% fat 1 cup 150 12 8 8
Sour Cream 1 Tbsp. 58 0.5 0.5 6
Soy Milk 1 cup 75 4 6 4
Whipped Cream 1 Tbsp. 50 0.5 0.5 6
Whipping Cream, light 1 tablespoon 45 0 0 5
Yogurt, Fruit, lowfat 1 cup 225 42 9 3
Yogurt, Non-fat 1cup 120 17 13 0
Yogurt, Plain, lowfat 1 cup 125 17 13 1
Food and Description Portion size Calories Carbs Protein Fat
Buttermilk 1 cup 100 12 8 2
Cheese, American 1 ounce 105 1 6 9
Cheese, Cheddar, shredded 1 ounce 115 0 7 9
Cheese, Feta, crumbled 1 ounce 75 1 4 6
Cheese, Mozzarella, skim, shredded 1 ounce 70 1 7 4
Cheese, Parmesan, grated 1 tablespoon 25 0 2 2
Cheese, Swiss 1 ounce 105 1 8 8
Cottage Cheese, creamed 1/2 cup 115 3 14 5
Cottage Cheese, lowfat 1/2 cup 82 3 14 3
Egg, large 1 75 0.5 6.5 5
Egg white 1 16.5 0.5 3.5 0
Egg yolk 1 59 0.5 2.5 5
Half and Half 1 Tbsp. 20 0.5 0.5 2
Milk, Skim 1 cup 85 12 8 0
Milk, lowfat, 1% fat 1 cup 100 12 8 3
Milk, 2% fat 1 cup 120 12 8 5
Milk, Whole, 3.3% fat 1 cup 150 12 8 8
Sour Cream 1 Tbsp. 58 0.5 0.5 6
Soy Milk 1 cup 75 4 6 4
Whipped Cream 1 Tbsp. 50 0.5 0.5 6
Whipping Cream, light 1 tablespoon 45 0 0 5
Yogurt, Fruit, lowfat 1 cup 225 42 9 3
Yogurt, Non-fat 1cup 120 17 13 0
Yogurt, Plain, lowfat 1 cup 125 17 13 1