Your Calorie and Nutritional guide to Milk, Cream and Yoghurts and Dairy Free Alternatives

With so many alternatives readily available now, here’s a really useful guide to exactly what differences and variations can cost!

Almond Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Sweetened	125 ml	31	1.2	0.1	3.8	3.5	0.5	0.9	0.25
Unsweetened	125 ml	19	1.2	0.1	0.9	0.4	0.6	0.8	0.38

Cashew Milk

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
125 ml	29	1.4	0.2	3.4	2.5	0.2	0.6	0.17

Coconut Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Full Fat	125 ml	211	21.1	18.3	4.1	2.5	0.1	1.4	0
Reduced Fat	125 ml	99	9.6	7.9	2.5	1.4	0.1	0.9	0

Condensed Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Sweetened	125 ml	406	10	6.2	68.8	68.8	0	9.4	0.32
Fat Free	125 ml	354	0.2	0.1	75.5	75.5	0	11.1	0.38

Evaporated Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Whole	125 ml	199	11.2	7.6	15.1	15.1	0	9.5	0.41
Light	125 ml	135	5	3.4	13.9	13.9	0	8.5	0.38

Fresh Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Full Fat	125 ml	79	4.5	2.9	5.8	5.8	0	4.2	0.14
Semi	125 ml	58	2.1	1.3	5.9	5.9	0	4.4	0.14
Skimmed	125 ml	43	0.4	0.2	6	6	0	4.4	0.14
BOB	125 ml	51	0.5	0.1	6.1	6.1	0	5.8	0.14

Hazelnut Milk

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
125 ml	36	2	0.2	4	4	0.4	0.5	0.17

Hemp Seed Milk

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
125 ml	33	3.4	0.4	1.1	0.2	0.6	0.1	0

Lactose Free Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Whole	125 ml	70	4.5	2.9	3.2	3.2	0	4.1	0.12
Semi	125 ml	48	1.9	1.2	3.2	3.2	0	4.4	0.09
Skimmed	125 ml	36	0.6	0.4	3.4	3.2	0	4.4	0.09

Oat Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Whole	125 ml	74	3.5	0.4	8.9	4.2	1	1.4	0.12
Semi	125 ml	60	1.9	0.2	8.9	4.2	1	1.4	0.12
No Sugar	125 ml	55	1.9	0.2	7.9	0	0.9	1.2	0.15

Rice Milk

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
125 ml	76	1.1	0.2	16.4	10.6	0	0.2	0.12

Soya Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Sweetened & Fortified	125 ml	54	3	0.5	3.1	2.8	0.6	3.9	0.17
Unsweetened & Fortified	125 ml	33	2	0.3	0.6	0.2	0.6	3	0

Sterilised Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Whole	125 ml	80	4.5	2.6	5.9	5.9	0	4	0.16
Semi	125 ml	58	2	1.1	5.9	5.9	0	4	0.16
Skimmed	125 ml	41	0.1	0.1	5.9	5.9	0	4.2	0.16

UHT Milk

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Full Fat	125 ml	83	4.9	3	6	6	0	4	0.17
Semi	125 ml	58	2.1	1.4	6.1	6.1	0	4.1	0.16
Skimmed	125 ml	41	0.1	0.1	6.1	6.1	0	4.2	0.12

Clotted Cream

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
15 ml	76	8.4	5.3	0.2	0.2	0	0.3	0.01

Crème Fraiche

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Full Fat	15 ml	42	4.3	2.6	0.4	0.3	0.1	0.3	0.01
Lighter	15 ml	23	2.1	1.3	0.6	0.4	0.1	0.4	0.01

Elmlea Cream Alternative

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Single	15 ml	24	2.2	1.4	0.7	0.7	0	0.4	0.02
Single Light	15 ml	19	1.5	1.2	0.7	0.7	0	0.5	0.02
Double	15 ml	45	4.6	3.3	0.6	0.6	0	0.4	0.02
Double Light	15 ml	37	3.6	3.2	0.6	0.6	0	0.4	0.02
Brandy	15 ml	47	4.6	3.3	1.1	0.9	0	0.1	0.02
Plant Single	15 ml	23	2.2	1	0.4	0.2	0	0.5	0.04
Whipping	15 ml	43	4.5	3.8	0.5	0.5	0	0.4	0.02
Crème Fraiche	15 ml	26	2.2	1.4	0.8	0.6	0.1	0.4	0.02
Squirty	15 ml	34	3.2	2.4	1	1	0	0.4	0.01

Fresh Cream

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Single	15 ml	28	2.7	1.7	0.6	0.6	0	0.4	0.02
Double	15 ml	69	7.4	4.6	0.2	0.2	0	0.2	0.02
Whipping	15 ml	55	5.8	3.6	0.4	0.4	0	0.3	0.02

Fromage Frais

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Natural	15 ml	39	2.12	0.14	2.02	1.89	0	1.38	0.05
Natural Fruit	15 ml	45	1.3	0.86	5.94	5.31	0	2.61	0.07
Fat Free	15 ml	22	0.05	0.05	2.07	1.98	0	3.47	0.04
Fat Free Fruit	15 ml	22.5	0.09	0.05	2.52	2.2	0.18	3.06	0.04

Soured Cream

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Full Fat	15 ml	29	2.8	1.7	0.5	0.5	0	0.4	0.02
Reduced Fat	15 ml	17	1.2	0.8	0.8	0.8	0	0.7	0

Yoghurt

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Whole Milk Natural	40 g	32	1.2	0.8	3.1	3.1	0	2.3	0.08
Low Fat Natural	40 g	23	0.4	0.3	3.1	3	0	1.9	0.06
Fat Free Natural	40 g	22	0.1	0	3.3	3.2	0	2.2	0.06
Whole Milk Fruit	40 g	44	1.2	0.8	7.1	6.6	0.1	1.6	0.06
Low Fat Fruit	40 g	31	0.4	0.3	5.5	5.1	0.1	1.7	0.06
Fat Free Fruit	40 g	24	0.1	0	4	3.8	0.2	1.9	0.06
Greek Full Fat	40 g	53	4.1	2.7	1.9	1.8	0	2.3	0.07
Greek Fat Free	40 g	24	0.1	0	1.8	1.5	0	4.1	0.05

Alpro Yoghurt Alternative

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fruit Peach	40 g	28	0.8	0.2	3.3	3.3	0.4	1.4	0.1
Fruit Strawberry	40 g	27	0.8	0.2	3.2	3.2	0.4	1.4	0.09
Greek Style Coconut	40 g	42	3.2	3.1	2.4	0.2	0.8	0.3	0.04
Greek Style Oat	40 g	51	3.3	0.3	4.7	1	0.8	0.3	0.03
Greek Style Plain	40 g	27	1.3	0.2	1	1	0.5	2.4	0.13
Greek Style Vanilla	40 g	30	1.2	0.2	2.6	2.6	0.4	2	0.1
No Added Sugar Cherry	40 g	25	0.8	0.1	2.5	2.4	0.4	1.4	0.04
No Added Sugar Mango	40 g	24	0.8	0.2	2.3	2.2	0.4	1.5	0.09
Plain	40 g	20	0.9	0.2	0.8	0.8	0.4	1.6	0.1
Plain No Sugar	40 g	17	0.9	0.2	0	0	0.4	1.6	0.1
Plain With Almond	40 g	22	1.1	0.2	0.9	0.9	0.4	1.6	0.1
Plain With Coconut	40 g	22	1.2	0.4	1	0.9	0.4	1.6	0.1
Plain With Oat	40 g	33	0.8	0.1	5.4	1.8	1.1	0.6	0.03
Soya Vanilla	40 g	26	0.9	0.2	3	3	0.4	1.5	0.08

If you have missed our previous calorie guide blogs here are the links

Your Calorie Guide to Fruit

Your Calorie Guide to Vegetables….

Your Calorie Guide To Protein – Cheese

Your Calorie and Nutritional guide to Poultry and Eggs

Your Calorie and Nutritional guide to Milk, Cream and Yoghurts and Dairy Free Alternatives

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