Carbs in Dairy Products

Dairy products are really good sources of many nutrients, but they can also be problematic for some people. Dairy proteins (yogurt, cheese) in particular are highly insulinogenic (meaning they can raise blood insulin levels dramatically) and they are high in calcium, which can cause constipation if they are eaten to excess. For some people who are bothered by lactose, the sugar in dairy foods, dairy foods can cause gastric distress. Some holistic health professionals who treat people with cancer advise their patients to avoid dairy because of concerns about the hormones in these foods.

However, for many people, dairy foods are a good source of nutrition. Below is a list of the calorie, carb and protein counts for some of the most popular dairy products. You can find more carb counts on the product package, in a carb counter book, or even just searching on the internet.

In general, full fat dairy foods will be much lower in carbohydrate than low fat or nonfat dairy foods.

Except for the yogurts, I've set the table up to be in 1 ounce serving sizes because I find it easier to calculate based on my actual consumption size. For instance, if I know the carb count for one ounce of cheese, than it's easy to just mutiply that number by the number of ounces I actually ate. So if I have an 6 ounce chunk of cheddar, I can multiply 1 gram of carb by 6 ounces, and know that I ate 6 grams of carb.

Dairy Product	Calories	Carb grams	Fat grams	Protein grams
Buttermilk, lowfat, 8 ounces	98	12	2	8
Cheese, Blue, 1 ounce	100	.7	8.1	6
Cheese, Brie, 1 ounce	95	.1	7.9	5.9
Cheese, Cheddar, 1 ounce	114	.4	9.4	7
Cheese, Colby, 1 ounce	112	.7	9.1	6.7
Cheese, Cottage, 2%, 1 ounce	24	1	.7	3.4
Cheese, Cream, block, 1 ounce	97	1.2	9.7	1.7
Cheese, Feta, 1 ounce	75	1.2	6	4
Cheese, Gjetost, 1 ounce	132	12	8.4	2.7
Cheese, Monterey Jack, 1 ounce	106	.2	8.6	6.9
Cheese, Mozzarella, whole milk, 1 oz	85	.6	6.3	6.3
Cheese, Parmesan, hard, 1 ounce	111	.9	7..3	10
Cheese, Swiss, 1 ounce	108	1.5	7.9	7.6
Cream, half-n-half, 2 Tbsp	39	1.2	3.5	.9
Cream, heavy, 2 Tbsp	104	.8	11	.6
Cream, Sour, full fat, 2 Tbsp	46	.7	4.7	.5
Cream, light whipping, 2 Tbsp	88	.9	9.3	.7
Creme Fraiche, 1 ounce	103	.9	9	.7
String cheese snack, 1 ounce	80	1	5	6
Milk, whole, 8 ounces	149	11.7	7.9	7.7
Milk, 2%, 8 ounces	122	11.7	4.8	8
Milk, skim, 8 ounces	83	12.2	.2	8.3
Eggnog, full fat, 8 ounces	224	20.5	10.6	11.6
Yogurt, Greek, full fat, 3.5 ounces	95	4	5	9
Yogurt, Greek, 2% fat, 3.5 ounces	75	4	2	10
Yogurt, Greek, 0% fat, 3.5 ounces	50	4		9