Calories in dairy: what 100 calories looks like

25 dairy, ranked from the most food per 100 calories to the least. Tap any food for counts, 200–500 calorie amounts and macros.

Most food for 100 kcal: 2½ cups of almond milk. Least: 4¾ tablespoons of parmesan cheese.

Almond milk (unsweetened)100 kcal = 2½ cups 667 g23.5 oz Skim milk100 kcal = 1¼ cups 294 g10.4 oz Kefir (lowfat, plain)100 kcal = 1 cup 233 g8.2 oz 2% milk100 kcal = ¾ cup 200 g7.1 oz Soy milk100 kcal = ¾ cup 185 g6.5 oz Greek yogurt (nonfat, plain)100 kcal = 1 container (170 g) 170 g6.0 oz Yogurt (plain, whole milk)100 kcal = ⅔ cup 164 g5.8 oz Milk (whole)100 kcal = ⅔ cup 164 g5.8 oz Goat milk100 kcal = ⅔ cup 145 g5.1 oz Chocolate milk100 kcal = ½ cup 128 g4.5 oz Cottage cheese (low-fat)100 kcal = ½ cup 124 g4.4 oz Vanilla yogurt (low-fat)100 kcal = ⅔ 6-oz container 118 g4.1 oz Greek yogurt (whole milk)100 kcal = 103 g 103 g3.6 oz Ricotta (part-skim)100 kcal = ¼ cup 72 g2.6 oz Frozen yogurt100 kcal = ¾ half cup 63 g2.2 oz Whipped cream (aerosol)100 kcal = 13 tablespoons 39 g1.4 oz Goat cheese (soft)100 kcal = 1⅓ oz 38 g1.3 oz Feta cheese100 kcal = 1⅓ oz 38 g1.3 oz Mozzarella (part-skim)100 kcal = 1¼ slices (1 oz) 34 g1.2 oz String cheese100 kcal = 1¼ sticks (1 oz) 34 g1.2 oz Brie100 kcal = 1 oz 30 g1.1 oz American cheese100 kcal = 1 slice 27 g1.0 oz Swiss cheese100 kcal = 1 slice 25 g0.9 oz Cheddar cheese100 kcal = ¾ slice (1 oz) 24 g0.9 oz Parmesan cheese100 kcal = 4¾ tablespoons 24 g0.8 oz
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The 100-calorie cheat sheet

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.