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
   MARANATHA, ORGANIC CREAMY ROASTED ALMOND BUTTER

   Very good
   85
2. 02
   MARANATHA, ORGANIC RAW ALMOND BUTTER CREAMY

   Very good
   85
3. 03
   MARANATHA, ORGANIC ROASTED CREAMY ALMOND BUTTER

   Very good
   85
4. 04
   MARANATHA ORGANIC CRUNCHY RAW ALMOND BUTTER, CRUNCHY

   Very good
   85
5. 05
   OPEN NATURE PEANUT BUTTER DATE BARS, PEANUT BUTTER

   Very good
   85
6. 06
   ONCE AGAIN CREAMY MAPLE SWEETENED MAPLE ALMOND BUTTER, CREAMY MAPLE SWEETENED

   Very good
   84
7. 07
   Almond Butter

   Very good
   83
8. 08
   LARABAR THE ORIGINAL FRUIT & NUT FOOD BAR, PEANUT BUTTER COOKIE

   Very good
   83
9. 09
   365 EVERYDAY VALUE, ALMOND BUTTER, CREAMY, CREAMY

   Very good
   82
10. 10
    MARANATHA RAW ALMOND BUTTER CREAMY, RAW ALMOND

    Very good
    82
11. 11
    MARANATHA SUNFLOWER SEED BUTTER

    Very good
    82
12. 12
    P28 THE ORIGINAL HIGH PROTEIN ALMOND SPREAD, ALMOND BUTTER

    Very good
    82
13. 13
    PUBLIX GREENWISE ALMOND BUTTER

    Very good
    82
14. 14
    TRADER JOE'S, CREAMY ALMOND BUTTER

    Very good
    82
15. 15
    TRADER JOE'S, CRUNCHY ALMOND BUTTER

    Very good
    82
16. 16
    ONCE AGAIN CREAMY UNSWEETENED & LIGHTLY TOASTED SALT FREE ALMOND BUTTER, CREAMY UNSWEETENED & LIGHTLY TOASTED

    Very good
    81
17. 17
    ONCE AGAIN CREAMY UNSWEETENED & ROASTED SALT FREE ALMOND BUTTER, CREAMY UNSWEETENED & ROASTED

    Very good
    81
18. 18
    ONCE AGAIN CRUNCHY UNSWEETENED & ROASTED SALT FREE ALMOND BUTTER, CRUNCHY UNSWEETENED & ROASTED

    Very good
    81
19. 19
    Peanut Butter Cookie

    Very good
    80
20. 20
    ADAMS 100% NATURAL CRUNCHY PEANUT BUTTER, CRUNCHY

    Very good
    79

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