Dairy & alternatives

Dairy covers milk (whole, 2%, 1%, skim), yogurt (plain, Greek, vanilla, flavored), cheese (cheddar, mozzarella, parmesan, cottage, cream cheese), butter, cream, and plant-based milk alternatives (almond, oat, soy, coconut, rice). Fortification status matters here: many plant milks are fortified with calcium, vitamin D, and B12 to match dairy milk, while some are not.

Dairy is the primary source of calcium and vitamin D for most US adults. It is also a useful protein source, especially Greek yogurt and cottage cheese. The DGA allows 3 cups of low-fat or fat-free dairy per day. Saturated fat is the main quality variable — full-fat cheeses and butter carry enough to materially lower their score, while the micronutrients remain constant.

Plain Greek yogurt and cottage cheese sit at the top of the category thanks to high protein density. Full-fat cheeses score in the middle because of their saturated fat load. Butter scores low for the same reason. Sweetened yogurts and milk-based drinks drop further because of added sugar. Unsweetened fortified plant milks compete with dairy milk on score despite different nutrient profiles.

Score distribution

1. 01
   Almond Butter

   Very good
   83
2. 02
   Peanut Butter Cookie

   Very good
   80
3. 03
   Flax Seeds Ground

   Very good
   78
4. 04
   Tahini

   Very good
   78
5. 05
   Ricotta Cheese Part Skim

   Very good
   76
6. 06
   Peanut Butter Chunky

   Very good
   75
7. 07
   Pizza Cheese

   Good
   74
8. 08
   Cottage Cheese Lowfat

   Good
   73
9. 09
   Cashew Butter

   Good
   72
10. 10
    Cottage cheese (low-fat)

    Good
    71
11. 11
    Cottage Cheese

    Good
    71
12. 12
    Butter Unsalted

    Good
    70
13. 13
    Greek yogurt (plain, nonfat)

    Good
    70
14. 14
    Skippy Creamy Peanut Butter

    Good
    70
15. 15
    Yogurt Vanilla Lowfat

    Good
    70
16. 16
    Frozen Yogurt Vanilla

    Good
    68
17. 17
    Greek Yogurt Plain Whole Milk

    Good
    68
18. 18
    Greek Yogurt Plain Whole

    Good
    68
19. 19
    Goat Cheese

    Good
    66
20. 20
    Mozzarella Part Skim

    Good
    66

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