A Full Guide to Dairy 2025: Nutrients, Benefits, & More

When you say dairy products, the first things that come to mind are probably milk, cheese, and yogurt. These 3 products come in so many types and combinations that cuisines worldwide regard them as necessities for a balanced and healthy diet.

However, there is much more to dairy than we realize. Pasteurization and fermentation processes mean we are able to develop a massive range of products. Add to this the ultra-processing power of today’s food industry, and you’ll be surprised how many foods contain dairy.

I went down the rabbit hole of the dairy industry to uncover all the facts about these products. With the help of our in-house nutritionist, I’ve compiled all the information you need to know whether you’re a die-hard dairy fan or considering a dairy-free lifestyle.

What Is Dairy?

Dairy refers to products derived from the milk of mammals, most commonly cows, but also from other animals (known as dairy animals) such as goats, sheep, buffalo, camels, yaks, donkeys, reindeer, and even horses.

Nowadays, we know that dairy products are rich sources of essential nutrients like calcium, protein, and vitamin D, supporting bone health, muscle function, and overall well-being¹. We also know that domesticating dairy animals was a game-changer in early civilizations as it meant better and more stable essential nutrient sources.

Cultural & Culinary Significance

Each culture has a special relationship with dairy products, resulting in unique rituals, beliefs, and culinary products. For instance, in Hinduism, cows are revered as sacred animals, and their milk is considered pure and divine. Dairy products, particularly yogurt (curd), are integral to Indian cuisine and are used in traditional dishes like raita and lassi.

In the Mediterranean region, cheese holds a special place in people’s hearts, leading to a wide range of unique varieties and production techniques. Cheeses like Feta and Halloumi (Greece), Mozzarella and Parmesan (Italy), Brie, Camembert, Roquefort (France), or Labneh (Eastern Mediterranean) are world-famous.

For nomadic cultures like the Mongols, dairy products are vital to their diet and lifestyle. They produce Airag (fermented mare milk), Aaruul (dried curd from cow, yak, goat, or sheep milk), or Urum (a type of clotted cream), among others.

In the Nord, dairy products are deeply rooted in the culture². From the unique skyr (a thicker yogurt) in Iceland to butter (called smør) and sour milk to various cheeses from Norway, Sweden, Denmark, and Finland, dairy is everywhere.

In Western cultures, dairy products are consumed regularly or used in cooking. For many Westerners, milk is a common beverage choice for breakfast, while cheese is included in sandwiches or consumed as a special meal.

Many people have difficulty consuming dairy due to lactose malabsorption (reduced ability to digest milk sugars). Around 68% of the world’s population develops this after infancy, and many cultures are not major consumers of dairy³. For example, many Asian people have trouble digesting lactose⁴. In these countries, you're most likely to find non-dairy alternatives like soy, rice, or coconut milk.

Lactose is found in various dairy products and some processed foods and medications. This can make it difficult to know which foods are good for you and which to avoid (especially in the Western world).

What Foods Are Dairy? 🥛🧀

Most of us know milk, cheese, butter, cream, and yogurt are dairy products. However, these are only the foundation of the dairy industry – they are used to produce a wide range of derivatives that are also part of the dairy family. Let’s have a look at the foods that contain them:

Milk

The creamy white liquid mammals produce to feed their young is called milk and is the product that helped create all the other dairy foods worldwide.

The milk you buy in stores is pasteurized to make it safe for human consumption and has different levels of fat content (from whole milk to skimmed)⁵.

Here are some basic nutrition facts for whole milk⁶. Your own daily needs will vary depending on your age and body traits⁷.

Milk is consumed as is or used as an ingredient in baked goods, sweets, sauces, milkshakes, and meals. 

You can also buy a wide range of milk-derived products, such as:

• Infant formula

• Condensed milk (for cooking and baking)

• Buttermilk (a by-product of butter production)

• Curds

• Evaporated milk

• Scalded milk

• Whey

Cheese

One of the most famous dairy products, cheese, is made by curdling milk using bacterial enzymes and rennet (or an acid like lemon juice). The bacteria ferment lactose into lactic acid, and rennet further coagulates the milk proteins (casein), separating curds from whey. The curds are cut, drained, and sometimes heated to remove more moisture⁸. 

Depending on the cheese type (over 1,800 worldwide!), the curds may be pressed, aged, or ripened with specific molds or bacteria. Aging develops texture and flavor, while moisture content determines if the cheese is soft, semi-hard, or hard.

Since cheeses differ in fat, protein, and micronutrient content, I decided to list the nutritional profile of cheddar, one of the most commonly consumed cheeses⁹. 

While categorization methods differ, cheeses are generally classified into the following main types:

• Fresh (Unaged): Ricotta, Mozzarella, Burrata, Feta
• Soft-Ripened: Brie, Camembert
• Semi-Soft: Havarti, Munster
• Semi-Hard: Cheddar, Gouda, Swiss
• Hard: Parmesan, Pecorino Romano
• Blue: Roquefort, Gorgonzola, Stilton
• Processed: American cheese, Velveeta

Just like milk, cheese is either consumed alone (as a snack or on a charcuterie board) or is included in other foods, like pizza, pasta, burgers, sandwiches, croquettes, baked goods, chips and snacks, pastries, sauces, and so on.

Butter

Derived from high-fat milk (usually cow, sheep, buffalo, or goat), butter is obtained through the churning of cream, which separates the butterfat from the buttermilk. The final product is packaged and stored in a cold environment to keep it fresh.

As a product, butter is available in several versions, such as salted or unsalted, cultured (made with fermented cream), clarified (ghee), or whipped. You can also find it in different fat contents – the higher butterfat content (82-85%) is richer and creamier¹⁰.

You can have butter as is, spread on a piece of toast sourdough (my favorite snack in the world), but its most common uses are in the kitchen, as part of preparing delicious meals, baked goods, desserts, and pastries. 

There is also an entire market for flavored butter, like garlic, herb, truffle, spicy, or cinnamon. The nutritional values of these will also vary.

Cream

Cream is the fatty part of milk that rises to the surface when fresh milk is left to stand. It contains a higher fat content than milk, which is why it’s so rich and smooth. 

Products in stores are classified based on fat percentage, with types like light cream, heavy cream, and whipping cream. Cream also differs based on flavor, with products like soured cream, crème fraîche, whipped cream, or flavored cream (for sweets and cooking). Below are some basic facts about standard heavy cream¹¹.

Foods that contain cream:

• Ice cream

• Curries

• Soups

• Sauces

• Casseroles

• Coffee drinks and toppings

• Custard

• Desserts and puddings

• Nachos

• Pasta dishes

• Tacos

• Burritos

Yogurt

The fermentation process that turns milk into yogurt also prolongs this dairy product’s shelf life. As a result, early herdsmen and their families had easier access to the many benefits of milk, plus a few bacteria that proved beneficial for gut health¹². 

Nowadays, yogurt is made by adding beneficial bacteria, typically Lactobacillus bulgaricus and Streptococcus thermophilus, to milk. These bacteria convert lactose (milk sugar) into lactic acid, which thickens the milk and gives yogurt its tangy flavor. 

The resulting product is rich in probiotics, protein, and vitamins and minerals such as B12, B2, calcium, zinc, phosphorus, and selenium¹³.

Products that use yogurt:

• Frozen yogurt

• Yogurt drinks

• Smoothies

• Some salad dressings

• Some snacks

• Baked goods

• Some marinades and sauces

Foods You Didn’t Know Contain Dairy

Dairy-based ingredients can be found in some unexpected places¹⁴. If your digestive system doesn’t like lactose or you simply want to live a dairy-free life, you’ll have to be extra cautious when it comes to making sure your food doesn’t contain dairy¹⁵.

Milk Allergy Considerations

If you have a milk allergy (different from lactose intolerance), it’s not enough to choose products marked as lactose-free. Even if there’s no lactose, these products still have milk protein, which could trigger an allergic reaction¹⁶.

Similarly, if a label says non-dairy, this doesn’t mean there are no milk derivatives in said product. Many non-dairy foods contain a protein called casein, a major milk allergen¹⁷.

The best way to avoid dairy in your diet is to pay attention to labels. But even so, it can be difficult to know which is which sometimes. So here’s a list of ingredients that may not sound like milk but are:

• Casein

• Caseinates

• Dry milk solids

• Lactalbumin

• Lactalbumin phosphate

• Lactoglobulin

• Milk by-products

• Nonfat dry milk

Health Benefits of Dairy Foods

Many dairy foods are great sources of protein and calcium¹⁸. They also include several important nutrients, such as calcium, potassium, phosphorus, and vitamins A, D, and B¹⁹.

These nutrients have been found to support bone health²⁰, heart health²¹, immune function²², weight control²³, and good digestive functioning²⁴.

Bone Health 🦴 

As kids, I’m sure most of us have heard, “Drink your milk if you want to grow big and strong!” But how much truth is there in this statement?

The relationship between dairy consumption and bone health has been extensively studied, but the results are mixed²⁵. Some studies show that dairy products, especially those fortified with calcium and vitamin D, can improve bone mineral content and density in children and adolescents²⁶.

However, it is not recommended to go over the recommended dose for the age category. Also, there are no conclusive findings that dairy consumption continues to strengthen our bones as adults.

What we know for sure is that bones need calcium to develop and become strong, and dairy products are the main source of calcium in our diet²⁷.

Weight Control & Type 2 Diabetes ⚖️

Some studies have found that dairy products can help reduce fat mass and waist circumference in adults when consumed in moderation or combined with a low-calorie diet²⁸. The studies in this area are not conclusive²⁹. Other research shows a connection between dairy consumption, especially yogurt and low-fat dairy products, and a reduced risk of developing type 2 diabetes³⁰.

It is still unclear why this happens, but scientists believe it’s due to various bioactive components, including calcium, vitamin D, and specific fatty acids. These nutrients can influence insulin sensitivity, inflammation, and other metabolic processes related to type 2 diabetes²⁹.

However, be mindful of portion sizes, especially with full-fat dairy, as it contributes to overall energy and fat intake.

Heart Health 🫀

As a general rule, health specialists and government-issued dietary guidelines recommend limiting the consumption of saturated fats. However, recent studies show there’s a difference between saturated fats from dairy and those from meat – they have different fatty acid profiles³¹.

Unlike meat, dairy has short- and medium-chain fatty acids, which have a different, less negative effect on heart health. There may even be some benefits. Additionally, the probiotics in fermented dairy products (like yogurt or kefir) may help reduce LDL (bad cholesterol)³¹.

A study published in the British Journal of Nutrition involving 2,000 men found that consistent consumption of fermented dairy products can reduce the risk of coronary artery disease. This finding shows that fermented dairy products help improve blood lipid profiles³².

Digestive Health 🍽️

One of the strongest marketing points promoted by the dairy industry is that fermented dairy (yogurt, kefir, and a few cheeses) is good for your gut. The secret is in the live bacteria and bioactive compounds that come with these products, in combination with useful minerals and vitamins³³. 

I have to admit I love my Greek yogurt and kefir! They’re delicious and go extremely well with breakfast or as mid-day snacks. Plus, it’s a very nutritious option.

After researching this topic, I’m happy I stuck with them all these years. Even though research has a long way to go, we know that the probiotics in fermented dairy and other compounds produced during fermentation help keep your gut healthy and strong.

Health Concerns About Dairy

The main health concerns regarding dairy consumption are saturated fat content and lactose intolerance³⁴. Milk and all the associated products are high in saturated fats, one of the main culprits behind clogged arteries and cardiovascular diseases³⁵. 

However, more recent studies show no association between moderate dairy consumption and a higher risk of cardiovascular disease. They did find an exception with milk, but only for very high consumption levels³⁶. 

Therefore, unless you are lactose intolerant, allergic to milk, or follow a dairy-free diet, you can enjoy your coffee with cream and have that piece of Brie or Roquefort when you feel like it. Just make sure you don’t go overboard (check out the recommended daily servings).

Lactose Intolerance: What Is It & How to Manage It

Lactose intolerance is a digestive condition where the body has difficulty digesting lactose, the natural sugar in milk and dairy products. This occurs due to a lactase deficiency, the enzyme responsible for breaking down lactose in the small intestine³⁷. 

When lactose is not properly digested, it ferments in the colon, leading to symptoms such as bloating, diarrhea, gas, and stomach cramps.

Around 68% of the world’s population has some degree of lactose intolerance, but it is not equally spread throughout the world. For instance, around 90% of East Asians suffer from it, but so do African, Native American, and Mediterranean populations. The least affected (between 5% and 20%) are people of Northern European descent.

Also, many people develop lactose intolerance as they age because lactase production naturally declines over time.

Still, being lactose intolerant is not a sentence to no cheese (or other dairy) for life. There are ways to keep enjoying your favorite foods without suffering the consequences.

Dairy-Free, Lactose-Free, or Low-Lactose Products – Which Is It?

These terms often get confused, but they don’t mean the same things. If you’re only mildly lactose intolerant, you won’t be in too much trouble, but things change if you are allergic to milk and its components.

So, let’s see the differences:

Raw Dairy Products: Yes or No?

Milk pasteurization is mandated by law in many countries to ensure food safety and prevent the spread of milk-borne illnesses. However, regulations vary from region to region, so in many countries or different US states, raw milk is still accepted as a product for human consumption³⁸.

Besides raw milk, you can also find cheeses, yogurts, and other dairy items made from unpasteurized milk. This practice has been recently boosted by online trends that promote raw milk as a “more natural and nutrient-rich alternative” to pasteurized milk (which is not true)³⁹.

Advocates claim that pasteurization destroys beneficial enzymes and probiotics (again, not true). Also, raw dairy is a staple in ancestral, primal, and carnivore diets, which focus on eating foods in their most natural state⁴⁰.

Other people have discovered their inner farmers (due to YouTube and homesteading blogs) and use raw milk to produce butter, cheese, and yogurt at home.

While making yogurt at home is not a problem, consuming products made from unpasteurized milk is dangerous (especially for children and at-risk individuals). Raw dairy products don’t have strict safety protocols and can contain dangerous pathogens like Salmonella, E. coli, Listeria, Campylobacter, and others⁴¹.

Most of these pathogens can cause severe food poisoning and/or kidney failure. Pregnant people, young children, seniors, and immunocompromised individuals are especially at risk.

How to Incorporate Dairy Into a Balanced Diet

Dairy contains high-quality protein, which supports muscle growth, repair, and overall body function. Plus, it’s one of the best sources of calcium, which is essential for strong bones and teeth. 

It’s also a natural source of important vitamins like vitamin D (fortified in many dairy products), vitamin B12, and riboflavin, all contributing to energy production and overall health. If you are not allergic to milk, you don’t suffer from lactose intolerance (which can be managed), and you’re not vegan, dairy should be a part of your diet.

However, this doesn’t mean you don’t have to apply moderation. Milk and most of its derivatives have high-fat content, which makes them extremely palatable and easy to overconsume. 

To enjoy dairy responsibly, make sure you are aware of the daily recommendations and portion sizes. For instance, the recommended daily dairy intake, on average, for a healthy adult is about 2–4 servings⁴². 

Now, how much is 1 serving? Here’s the answer⁴³:

Dairy Consumption in Special Populations

Children, pregnant women, and elderly people don’t have the same nutritional needs as the average adult.

Let’s take the youngest members of society (children and adolescents) as an example. Starting from 1 year of age, toddlers can enjoy 1⅔ to 2 servings of pasteurized milk per day. By the time they reach 9 years, they can enjoy 3 servings of dairy⁴³.

🍼 Note: Children under 12 months should not drink cow’s (or any other animal’s) milk. Talk to your doctor about this⁴⁴!

Keep in mind that these are general recommendations. Everyone is unique and should consider what’s best for their health and well-being.

Tips to Incorporate Dairy Into a Balanced Diet

Even though many processed products contain dairy, it is entirely possible that you don’t eat enough. So, if you want to reap the full benefits of a well-balanced diet, here are a few tips to incorporate more dairy into your daily life:

• Start your day with dairy – Add milk to your morning coffee, cereal, or oatmeal for a calcium and protein boost. Greek yogurt with fruit and nuts is also a great high-protein breakfast option.
• Enjoy dairy as a snack – Cheese sticks, cottage cheese with fruit, or a yogurt smoothie are convenient and nutritious snack choices.
• Choose low-fat or fat-free options – If you're watching your fat intake, opt for skim milk, low-fat yogurt, or reduced-fat cheese to get the benefits of dairy without excess saturated fat.  
• Incorporate dairy into meals – Use plain yogurt as a base for salad dressings, marinades, or dips. Add cheese to salads, soups, or whole-grain pasta dishes.
• Try lactose-free alternatives – If you’re lactose intolerant, opt for lactose-free milk, aged cheeses, or dairy alternatives like almond or soy milk fortified with calcium and vitamin D.

Dairy Alternatives & Substitutes

Author’s Tip: If you don’t know how to cook using dairy substitutes, check out Purple Carrot’s menu. This meal delivery service is 100% plant-based and dairy-free, and the menu offers a wide range of recipes from cuisines worldwide. 

Those with lactose intolerance, allergies, or dietary preferences have a multitude of plant-based alternatives to choose from. To replace milk, soy milk is nutritionally comparable to cow’s, while oat milk is high in carbs. If you’re looking for something to make your coffee creamier or an alternative for your breakfast cereals, try other types of nut milk, such as almond, cashew, or macadamia.

Plant-based versions don’t have the same fat content, but they do deliver in terms of minerals and nutrients. To see the differences, below is a nutritional comparison between cow’s milk and some of the most popular plant-based milks. Note that exact values will vary between brands – especially for calcium and vitamin D.

Source: USDA Food Database*

Soy and coconut milk are also used to make the plant-based version of soft cheeses and yogurt, while nutritional yeast adds the flavor of hard cheeses to any meal. You can also combine nutritional yeast and cashews to create the veggie alternative of hard cheese (many swear that it tastes just like its dairy counterpart!).

Instead of butter, you can use coconut oil – a 1:1 replacement in most baked recipes. Olive oil is a great replacement for sauteing, and plant-based margarine is a good fit for almost anything butter can do.

Tips to Transition to a Dairy-Free Diet

Now you know life without dairy is entirely possible (although a little inconvenient sometimes), so here are a few tips to help you get through the transition:

• Find dairy-free alternatives that work for you: You won’t like all plant-based milks, cheeses, and butters, but there are enough options to find at least a few to your taste. Choose fortified versions to get your fill of calcium and vitamin D.
• Learn to read the ingredients: Dairy is hidden in many products, so scan for ingredients like whey, casein, lactose, and milk solids.
• Find other sources of calcium and vitamin D: Leafy greens, tofu, almonds, and fortified plant-based milk are great sources of calcium. For vitamin D, consider supplements and other fortified products.
• Experiment with cooking: Plant-based versions of dairy are not as high in fat, so it may take a while to adjust your cooking. Look for vegan recipes online (we have a great list of the best vegan meal delivery services) to get inspiration and understand the right measurements and proportions.
• Allow yourself time to transition: Start by reducing dairy intake slowly, swapping one dairy product at a time, and finding alternatives you enjoy.

How to Find Dairy-Free Options When Eating Out 🧐

Restaurants often use butter to enhance the taste and texture of steaks and other grilled items. Butter is also often paired with baked goods. Cream helps form the base of rich ice cream, and many salad sauces use yogurt as a base.

So, if you order a steak with salad and fries, there’s no guarantee your meal doesn’t include dairy (unless clearly specified in the menu). 

The best way to ensure your diet remains dairy-free is to do some sleuthing before going out. Check to see if the restaurant has its menu listed online or choose an establishment that is vegan, dairy-free, or allergen-friendly.

If you don’t have time for research, ask your waiter about the ingredients in every dish you order. If they do use dairy to cook the meal, ask for modifications. Be polite about your requests but firm – make sure they understand you want a dairy-free meal. Nowadays, many restaurants can accommodate dietary restrictions.

The Environmental Impact of Dairy Production 🐄

Dairy production is among the largest industries in the world. It has a significant environmental impact because of greenhouse gas emissions, water consumption, and land use⁴⁵. 

Dairy cows and cattle, in general, need large amounts of land for grazing and growing feed crops. This is a huge problem worldwide, as the need for dairy farms contributes to deforestation and habitat destruction in many areas around the world⁴⁶. 

This is particularly an issue in regions like South America and Africa, where land is cleared for soy feed production. However, even richer countries, like the Netherlands, Ireland, and New Zealand, face similar issues⁴⁷.

Add to this the high water usage (1 liter of milk requires around 1,000 liters of water) and the fact that dairy farming also contributes to water pollution from manure runoff, and it’s easy to see why so many environmentalists oppose current practices⁴⁸.

Lastly, dairy farms produce large quantities of manure, which releases nitrogen and phosphorus, leading to soil degradation and water pollution⁴⁹. Also, the cows themselves are a source of methane produced during digestion⁵⁰. 

The environmental impact of dairy production is a reason why many people want to go dairy-free or curb their consumption. Plant-based alternatives are not as demanding and wasteful, so more people are making the switch.

We also now have advanced agriculture practices and waste management solutions to reduce the overall footprint of milk. Today’s farmers can use technology to optimize resource use, reducing water and fertilizer waste. There are ways to convert manure into biogas, thus reducing methane emissions and generating renewable energy⁵¹.

Methods like silvopasture integrate trees with grazing lands, enhancing carbon sequestration and biodiversity. We also have regenerative agriculture methods that focus on soil health, improving carbon storage, and reducing the need for synthetic inputs.

FAQ

Is dairy an allergen?

Dairy is a common allergen. The immune system usually reacts to proteins like casein or whey, causing symptoms such as hives, digestive issues, or anaphylaxis. Those with dairy allergies should avoid all dairy and products that contain milk compounds.

Do all dairy foods contain lactose?

Aged butter and cheeses like Parmesan, Swiss, and cheddar have minimal lactose. Additionally, lactose-free dairy products (such as lactose-free milk and yogurt) are treated with lactase enzymes, making them easier to digest.

What counts as a dairy product (besides milk and cheese)?

The term dairy products refers to all the products obtained from processing milk. As such, in the same category as milk and cheese, you’ll find yogurt, butter, cream, sour cream, buttermilk, whey, ice cream, kefir, and many others.

What are nutritionally equivalent alternatives to common dairy products?

Plant-based options, such as soy milk, fortified almond or oat milk, coconut yogurt, cashew or almond-based cheeses, and plant-based butters are nutritionally equivalent to dairy products. They don’t have as many calories or fats, but the fortified versions contain similar amounts of calcium and vitamin D.

What dairy-free options are available when dining out?

Most grilled meats, seafood, and plant-based dishes without creamy sauces are dairy-free. Many places offer options such as plant-based milk for coffee, dairy-free cheeses, or sorbets (instead of ice cream). 

Are Eggs A Dairy Product?

No. Dairy refers to foods made from milk, such as cheese, yogurt, and butter. Eggs come from birds (like chickens), not cows, and contain no lactose or milk proteins. However, they are often grouped with dairy in grocery stores due to refrigeration needs. 

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*. https://fdc.nal.usda.gov