Fat and Cholesterol Content of Cultured Milks (1 cup/8 ounces)
Milk Total fat (g) Saturated fat (g) Cholesterol (mg)
Buttermilk (lowfat) 2 1.3 10
Sour cream (reduced fat /
1 tablespoon) 1.8 1.1 6
Yogurt, plain, whole milk 8 5.1 32
Yogurt, plain lowfat 3.8 2.5 15
Yogurt, plain, skim milk 0.4 0.3 5Source: USDA Nutrient Data Laboratory. National Nutrient Database for Standard Reference.
Available online. UR L: http://www.nal.usda.gov/fnic/foodcomp/search/.by milk cows. Because vitamin A is fat-soluble, it is removed when fat is skimmed from
milk; low-fat and skim-milk products have less vitamin A than whole-milk products. For
example, one cup of plain whole-milk yogurt has 243 IU vitamin A (11 percent of the RDA
for a woman, 8 percent of the RDA for a man), while one cup plain lowfat yogurt has 125 IU
vitamin A, and one cup plain skim-milk yogurt has only 17 IU vitamin A. Cultured milks
made from vitamin D-fortified milk contain vitamin D. All milk products are good sources
of B vitamins, and our best source of calcium. One cup of plain yogurt made with low-fat
milk has 452 mg/calcium; one cup of non-fat buttermilk, 284 mg.
Flavored yogurt or yogurt with added fruit or preserves, is much higher in sugar and
may have small amounts of fiber (from the fruit).
The Most Nutritious Way to Serve This Food
Non-fat products for adults, whole milk products for children. The American Academy of
Pediatrics warns against giving children skim-milk products, which may deprive them of
fatty acids essential for proper growth.
Diets That May Restrict or Exclude This Food
Controlled cholesterol, controlled saturated fat diet
Lactose intolerance diet
Sugar-free diet (flavored yogurt or yogurt made with sugared fruit)
Buying This Food
Look for: Tightly sealed, refrigerated containers that feel cold to the touch. Check the date
on the container to buy the freshest product.
Milk, Cultured