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Dairy and alternatives

Milk, yoghurt and cheese, and the fortified plant-based versions of them, are the easiest way to get calcium, and many of them are high in protein too.

2 min read Updated 6 sources

On this page
  1. Why they matter
  2. Protein and calcium compared
  3. What to look for
  4. Common myths
  5. References

Why they matter

  • Calcium for bones and teeth. See Calcium.
  • High-quality protein. Milk protein is about 80% casein (slow-digesting) and 20% whey (fast-digesting).
  • Iodine. Milk and dairy are the main source of iodine in UK diets1.
  • Vitamin B12 and B2 (riboflavin), which plant milks only have if they're fortified.

Protein and calcium compared

FoodServingProteinCalcium
Greek-style yoghurt, 0% fat150 g15 g165 mg
Cottage cheese150 g18 g165 mg
Cheddar30 g7.5 g215 mg
Natural yoghurt, low fat150 g8 g275 mg
Milk, semi-skimmed200 ml7 g240 mg
Soya drink, fortified200 ml6.4 g240 mg
Soya yoghurt, fortified150 g6 g180 mg
Oat drink, fortified200 ml2 g240 mg
Almond drink, fortified200 ml0.8 g240 mg
Dairy and alternatives per serving

Approximate values from USDA FoodData Central and CoFID. Brands and cooking vary, so check the label.23

What to look for

  • Choose lower-fat and lower-sugar options most of the time4.
  • For plant-based alternatives, pick unsweetened and fortified with calcium (and ideally vitamin B12, vitamin D and iodine).
  • Organic plant drinks usually aren't fortified, so they don't replace dairy's calcium4.
  • Fruit yoghurts can have a lot of added sugar. Plain Greek yoghurt or skyr with your own fruit is the lifter's favourite.

Common myths

MythDairy causes inflammation.

FactA review of clinical studies found dairy doesn't cause inflammation in most people, and may even have a mild anti-inflammatory effect, unless you're allergic to milk5.

MythIf you're lactose intolerant you have to avoid all dairy.

FactMany people with lactose intolerance can manage small amounts of milk, and hard cheeses and yoghurt are lower in lactose. Lactose-free milk has all of milk's nutrients6.

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References

  1. British Dietetic Association. Iodine: Food Fact Sheet. bda.uk.com.
  2. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov.
  3. Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset (CoFID). GOV.UK, 2021.
  4. NHS. Milk and dairy in your diet. nhs.uk.
  5. Bordoni A, Danesi F, Dardevet D, et al. Dairy products and inflammation: a review of the clinical evidence. Crit Rev Food Sci Nutr. 2017;57(12):2497-2525. doi:10.1080/10408398.2014.967385
  6. NHS. Lactose intolerance. nhs.uk.

More in Food groups

Lean meats and fishThe leanest high-protein meats and fish, compared per 100 g and per 100 kcal, plus UK advice on oily fish, red meat and processed meat. Whole grainsWhat makes a grain whole, why wholegrains beat refined ones, the best choices compared for fibre and protein, and how to tell if a food is really wholegrain. LegumesWhy beans, lentils, chickpeas, peas and soya are so good for you, how their protein and fibre compare per serving, and how to fit more into your meals. Fruit and vegetablesWhat counts as a portion of your 5 A Day, why eating more fruit and veg lowers disease risk, and the best low-calorie, high-volume choices for cutting. Nuts and seedsNuts and seeds compared per 30 g handful for calories, protein, fat and fibre, their health benefits, and how to fit them in when bulking or cutting.