Dairy and Alternatives · Health

Dairy foods and their plant-based alternatives are a major everyday source of calcium, protein and, when fortified, vitamin D — nutrients central to bone health. HealthHub notes that milk in particular provides “calcium, protein, fortified vitamins and more.”

Common dairy foods and alternatives

Milk, cheese, yoghurt and kefir are the most familiar dairy foods. Plant-based alternatives include soy, oat, almond and coconut milks, along with fortified plant-based yoghurts — soy milk is nutritionally closest to dairy milk, including a comparable protein level.

Health influence

Benefit: regular dairy intake supports bone density throughout life, and fermented dairy such as yoghurt and kefir also contributes live cultures linked to gut health.

Watch for: full-fat dairy is a significant source of saturated fat, and regularly choosing higher-fat varieties can contribute to raised LDL cholesterol. Not all plant-based alternatives match dairy's calcium and protein unless fortified, and flavoured versions can carry substantial added sugar.

Practical choices

Choose reduced-fat or low-fat dairy most of the time to limit saturated fat.
If choosing a plant-based alternative, pick one fortified with calcium and vitamin D.
Watch for added sugar in flavoured milks, yoghurts and plant-based drinks.
Include a fermented option such as plain yoghurt or kefir regularly for gut health.

Explore

Whole Milk

Whole Milk

Milk with its natural fat content unaltered, typically around 3.5%, giving the richest flavour and texture.

Reduced-Fat Milk

Reduced-Fat Milk

Milk with some of its natural fat removed, typically around 2%, striking a middle ground in richness.

Low-Fat Milk

Low-Fat Milk

Milk with most of its fat removed, typically around 1%, lighter than whole or reduced-fat milk.

Skim Milk

Skim Milk

Milk with almost all of its fat removed, the lightest and lowest-calorie milk option.

Lactose-Free Milk

Lactose-Free Milk

Regular milk treated with an enzyme that breaks down lactose, making it easier to digest.

Powdered Milk

Powdered Milk

Milk with the water removed and dried into a shelf-stable powder, reconstituted with water.

Evaporated Milk

Evaporated Milk

Milk with about 60% of its water removed, giving a thicker, more concentrated texture.

Condensed Milk

Condensed Milk

Milk reduced and heavily sweetened, used in desserts and drinks for its thick, syrupy sweetness.

Goat Milk

Goat Milk

Milk from goats, naturally homogenised and easier for some people to digest than cow milk.

Sheep Milk

Sheep Milk

A rich, high-fat milk from sheep, often used to make cheeses like feta and pecorino.

Buffalo Milk

Buffalo Milk

A rich, high-fat milk used to make mozzarella and other creamy dairy products.

A2 Milk

A2 Milk

Cow milk from breeds that produce only the A2 type of beta-casein protein, marketed as easier to digest.

Plain Yogurt

Plain Yogurt

Yogurt with no added sugar or flavouring, versatile in both sweet and savoury cooking.

Greek Yogurt

Greek Yogurt

Yogurt strained to remove excess liquid, giving a thicker texture and higher protein content.

Natural Yogurt

Natural Yogurt

Another name for plain, unsweetened yogurt.

Low-Fat Yogurt

Low-Fat Yogurt

Yogurt made from reduced-fat milk, lighter than full-fat versions.

Non-Fat Yogurt

Non-Fat Yogurt

Yogurt made from skim milk, with virtually all fat removed.

Full-Fat Yogurt

Full-Fat Yogurt

Yogurt made from whole milk, richer and creamier than low-fat versions.

Kefir

Kefir

A tangy, drinkable fermented milk with a wider range of live cultures than typical yogurt.

Skyr

Skyr

A thick, strained Icelandic dairy product similar to Greek yogurt but even higher in protein.

Drinkable Yogurt

Drinkable Yogurt

Thinner, pourable yogurt sold in a bottle, often flavoured and sweetened.

Flavoured Yogurt

Flavoured Yogurt

Yogurt blended with fruit, sugar, or other flavourings.

Cheddar

Cheddar

A firm, versatile cheese ranging from mild to sharp depending on how long it is aged.

Mozzarella

Mozzarella

A soft, mild, stretchy cheese famous for melting well on pizza.

Parmesan

Parmesan

A hard, granular Italian cheese aged for intense, salty, umami flavour.

Swiss Cheese

Swiss Cheese

A firm, mild cheese known for its characteristic holes, formed during fermentation.

Gouda

Gouda

A semi-hard Dutch cheese with a mild, slightly sweet, nutty flavour.

Brie

Brie

A soft French cheese with a bloomy white rind and a creamy, buttery interior.

Camembert

Camembert

A soft French cheese similar to brie, with a stronger, earthier flavour.

Feta

Feta

A tangy, salty, crumbly Greek cheese traditionally made from sheep or goat milk and cured in brine.

Ricotta

Ricotta

A soft, mild Italian cheese made from leftover whey, used in both sweet and savoury dishes.

Cottage Cheese

Cottage Cheese

A soft, lumpy fresh cheese with a mild flavour, popular as a high-protein snack.

Cream Cheese

Cream Cheese

A soft, smooth, mild cheese popular as a spread and a base for cheesecake.

Blue Cheese

Blue Cheese

A cheese injected with mould cultures that form distinctive blue veins and a sharp, pungent flavour.

Halloumi

Halloumi

A firm, salty cheese from Cyprus with a high melting point, popular grilled or fried.

Paneer

Paneer

A fresh, unaged Indian cheese that holds its shape when cooked, common in curries.

Mascarpone

Mascarpone

A very rich, creamy Italian cheese, the traditional base for tiramisu.

Processed Cheese

Processed Cheese

Cheese blended with emulsifiers for a smooth, consistent melt, common in sliced and spreadable forms.

Salted Butter

Salted Butter

Butter with salt added, both for flavour and to extend shelf life.

Unsalted Butter

Unsalted Butter

Butter without added salt, preferred in baking for more control over a recipe's salt content.

Clarified Butter / Ghee

Clarified Butter / Ghee

Butter with the milk solids and water removed, leaving a pure, shelf-stable fat with a high smoke point.

Whipping Cream

Whipping Cream

Cream with enough fat to whip into soft peaks, used for topping desserts.

Double Cream

Double Cream

A very high-fat cream that whips into stiff peaks and can be boiled without splitting.

Heavy Cream

Heavy Cream

A high-fat cream, similar to double cream, that whips well and enriches sauces.

Light Cream

Light Cream

A lower-fat cream that pours easily but will not whip into peaks.

Sour Cream

Sour Cream

Cream soured with live bacterial cultures, giving a tangy flavour and thick texture.

Crème Fraîche

Crème Fraîche

A soured cream with a milder tang and higher fat content than sour cream, less likely to split when heated.

Clotted Cream

Clotted Cream

A very thick, rich cream traditionally served with scones and jam.

Buttermilk

Buttermilk

The tangy liquid left after churning butter, or cultured milk made to taste the same, used in baking.

Almond Milk

Almond Milk

A plant-based milk made from ground almonds and water, naturally lower in protein than dairy milk.

Oat Milk

Oat Milk

A plant-based milk made from blended oats, naturally creamy and a popular dairy-free choice for coffee.

Coconut Milk Beverage

Coconut Milk Beverage

A thinned, drinkable version of coconut milk, lighter than the canned cooking version.

Rice Milk

Rice Milk

A plant-based milk made from milled rice, naturally sweet and one of the least allergenic options.

Cashew Milk

Cashew Milk

A plant-based milk made from blended cashews, with a naturally creamy texture.

Pea Milk

Pea Milk

A plant-based milk made from yellow pea protein, notable for its relatively high protein content.

Hemp Milk

Hemp Milk

A plant-based milk made from hemp seeds, with a naturally nutty flavour.

Coconut Yogurt

Coconut Yogurt

A dairy-free yogurt made from fermented coconut milk.

Almond Yogurt

Almond Yogurt

A dairy-free yogurt made from fermented almond milk.

Oat Yogurt

Oat Yogurt

A dairy-free yogurt made from fermented oat milk.

Soy Milk

Soy Milk

A plant-based milk made from soaked, ground, and strained soybeans.

Plant-Based Cheese

Plant-Based Cheese

A dairy-free cheese alternative made from nuts, soy, or starches.

Soy Yogurt

Soy Yogurt

A dairy-free yogurt made by fermenting soy milk with live cultures.

Plant-Based Butter

Plant-Based Butter

A dairy-free butter alternative made from plant oils, formulated to behave similarly in cooking and baking.

Plant-Based Cream

Plant-Based Cream

A dairy-free cream alternative, usually made from coconut, oats, or soy.

Fortified Plant-Based Drinks

Fortified Plant-Based Drinks

Plant-based milks with added vitamins and minerals, such as calcium and vitamin D, to match dairy milk's nutrition.

Butter

Butter

A dairy fat churned from cream, used for cooking, baking, and spreading.

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