Whole-Food Dairy Guide

Buttermilk is classified as Allowed on Whole-Food, with 40kcal calories per 100g. This means it is minimally processed, in or close to its natural state. Among the 16 items in this category, buttermilk sits at the low end for calories — next closest is Milk at 52kcal.

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With 148kcal calories per 100g, Cottage Cheese earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 11g protein and 9.7g fat, which may factor into overall meal planning. Within this category, it falls between Goat Cheese and Ricotta for calories, ranking 6 of 16.

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With 52kcal calories per 100g, Milk earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 16 items in this category, milk sits at the low end for calories — next closest is Yogurt at 81kcal.

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At 81kcal calories per 100g, Yogurt falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Among the 16 items in this category, yogurt sits at the low end for calories — next closest is Mozzarella at 141kcal.

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With 334kcal calories per 100g, Brie earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 20.8g protein and 27.7g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Cheese at 295kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 410kcal calories per 100g, Cheddar falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, cheddar also provides 24.2g protein and 33.8g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Parmesan at 370kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Cheese is classified as Limited on Whole-Food, with 295kcal calories per 100g. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 7.1g protein and 28.6g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Swiss Cheese at 290kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Feta is classified as Limited on Whole-Food, with 265kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 14.2g protein and 21.5g fat, which may factor into overall meal planning. Within this category, it falls between Whipped Cream and Swiss Cheese for calories, ranking 11 of 16. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 142kcal calories per 100g, Goat Cheese falls into the Limited category under Whole-Food guidelines. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 26.9g protein and 392mg sodium per serving. Within this category, it falls between Mozzarella and Cottage Cheese for calories, ranking 5 of 16. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 237kcal calories per 100g, Ice Cream falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, ice cream also provides 8.6g fat per 100g. Within this category, it falls between Ricotta and Mac and Cheese for calories, ranking 8 of 16. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 257kcal calories per 100g, Mac and Cheese earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, mac and cheese also provides 11.8g protein and 15g fat per 100g. Within this category, it falls between Ice Cream and Whipped Cream for calories, ranking 9 of 16. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 141kcal calories per 100g, Mozzarella earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 31.7g protein and 743mg sodium, which may factor into overall meal planning. Among the 16 items in this category, mozzarella sits at the low end for calories — next closest is Goat Cheese at 142kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Parmesan is classified as Limited on Whole-Food, with 370kcal calories per 100g. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 40g protein and 1150mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Brie at 334kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 150kcal calories per 100g, Ricotta falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, ricotta also provides 7.5g protein and 10.2g fat per 100g. Within this category, it falls between Cottage Cheese and Ice Cream for calories, ranking 7 of 16. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 290kcal calories per 100g, Swiss Cheese falls into the Limited category under Whole-Food guidelines. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 16.4g protein and 21.2g fat per serving. Within this category, it falls between Feta and Cheese for calories, ranking 12 of 16. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 257kcal calories per 100g, Whipped Cream falls into the Limited category under Whole-Food guidelines. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 22.2g fat per serving. Within this category, it falls between Mac and Cheese and Feta for calories, ranking 10 of 16. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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