Food Nutrient Guide | Information

Fresh Cream

Fresh cream, also known as heavy cream or whipping cream, is a dairy product made from the high-fat layer skimmed from the top of milk.

It has a rich flavor and creamy texture, making it a versatile ingredient in cooking and baking.

Here's a breakdown of its nutrient profile per 100 grams:

Calories: Approximately 300-350 calories
Protein: Around 2-3 grams
Carbohydrates: Typically low, around 2-3 grams
Fat: High, usually around 30-35 grams
Saturated Fat: Can be significant, typically around 20-25 grams
Sodium: Low, usually less than 50 mg
Cholesterol: High, ranging from 80 mg to 120 mg or more

Vitamins and minerals in fresh cream may include:

Calcium: Provides a small amount of calcium, around 100-150 mg per 100 grams.
Phosphorus: Contains a moderate amount of phosphorus, contributing approximately 50-100 mg per 100 grams.
Vitamin A: Offers a significant amount of vitamin A, around 400-500 IU per 100 grams, which is important for vision and immune function.
Vitamin D: Provides a small amount of vitamin D, typically less than 10 IU per 100 grams, depending on fortification.

In conclusion, fresh cream is a rich and indulgent dairy product that adds creaminess and flavor to dishes.

It's high in calories, fat, and cholesterol, so it's best enjoyed in moderation as part of a balanced diet.

Light or reduced-fat versions are available for those looking to reduce their fat intake.

Laban, also known as Labneh or Lebanese yogurt, is a traditional Middle Eastern dairy product made from strained yogurt. Here's a breakdown of the nutrient composition and value of Laban per 100 grams:

- Energy: Approximately 60-80 kcal
- Protein: About 3-4 grams
- Fat: Typically around 3-5 grams
- Carbohydrates: Approximately 3-4 grams
- Calcium: Provides approximately 100-150 mg, contributing to daily calcium needs for bone health.
- Vitamin B12: Contains about 0.1-0.2 µg, supporting nerve function and red blood cell production.
- Riboflavin (Vitamin B2): Provides approximately 0.1-0.2 mg, supporting energy metabolism and normal cell function.
- Phosphorus: Typically contains 100-150 mg, aiding in bone health and energy production.
- Sodium: Provides around 50-100 mg, depending on the salt content.

Laban is made by straining yogurt to remove excess whey, resulting in a thicker, creamier texture and tangier flavor compared to regular yogurt. It is often enjoyed as a dip, spread, or condiment, and can be seasoned with herbs, spices, or olive oil for added flavor.

In addition to its taste and texture, Laban is a good source of protein and provides essential nutrients such as calcium, vitamin B12, riboflavin, phosphorus, and others. These nutrients are important for bone health, energy metabolism, and overall well-being.

Laban is commonly used in Middle Eastern cuisine and is a versatile ingredient in various dishes. It can be served alongside grilled meats, used as a spread on bread or sandwiches, or incorporated into sauces, dressings, and desserts.

When selecting Laban, look for varieties made from high-quality milk and traditional methods of production for the best flavor and quality. Enjoy Laban as part of a balanced diet to savor its unique taste and reap its nutritional benefits.

Milk Almond

Almond milk is a popular dairy-free alternative to cow's milk that offers several health benefits. Here's some information about its nutrient composition and health considerations:

- Nutrient Composition (per 240 mL serving):
- Calories: 30-60 kcal (depending on brand and whether it's sweetened or unsweetened)
- Total Fat: 2.5-5 g
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 150 mg
- Total Carbohydrates: 1-8 g
- Dietary Fiber: 0-1 g
- Sugars: 0-7 g
- Protein: 1-2 g
- Calcium: 200-450 mg (depending on fortification)
- Vitamin D: 25% DV (Daily Value) or more (depending on fortification)
- Vitamin E: Varies (depending on fortification)
- Vitamin A: Varies (depending on fortification)

Almond milk is made by blending almonds with water and then straining the mixture to remove the solids, resulting in a creamy, nutty-flavored milk alternative. It is naturally lactose-free, making it suitable for individuals who are lactose intolerant or have dairy allergies.

Almond milk is lower in calories and saturated fat compared to cow's milk, making it a lighter option for those watching their calorie and fat intake. It is also cholesterol-free and contains no trans fats.

Many commercial almond milk products are fortified with vitamins and minerals, such as calcium, vitamin D, and vitamin E, to enhance their nutritional profile and provide additional health benefits. These fortifications can help support bone health, immune function, and overall well-being.

Almond milk is naturally low in carbohydrates and sugars, especially in unsweetened varieties. This makes it a suitable option for individuals following low-carbohydrate or low-sugar diets, as well as those managing blood sugar levels.

Almond milk is a versatile dairy alternative that can be used in various ways, including as a beverage, in smoothies, over cereal, in coffee or tea, and in cooking and baking recipes. It offers a mild, slightly nutty flavor that complements a wide range of dishes.

When choosing almond milk, it's important to select unsweetened varieties or those with minimal added sugars to keep calorie and sugar intake in check. Additionally, opt for products that are fortified with calcium and vitamins for added nutritional benefits.

Milk Coconut

Coconut milk is a creamy and flavorful dairy-free alternative to cow's milk that offers several health benefits. Here's some information about its nutrient composition and health considerations:

- Nutrient Composition (per 240 mL serving):
- Calories: 45-60 kcal (depending on brand and whether it's canned or carton)
- Total Fat: 4-5 g
- Saturated Fat: 4-5 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 0-40 mg
- Total Carbohydrates: 1-2 g
- Dietary Fiber: 0-1 g
- Sugars: 0-1 g
- Protein: 0-1 g
- Calcium: Varies (depending on fortification)
- Vitamin D: Varies (depending on fortification)
- Vitamin B12: Varies (depending on fortification)

Coconut milk is made from the flesh of mature coconuts, which are grated, blended with water, and then strained to extract the milk. It has a rich, creamy texture and a slightly sweet and nutty flavor, making it a popular ingredient in both savory and sweet dishes.

Coconut milk is naturally lactose-free and dairy-free, making it suitable for individuals who are lactose intolerant, allergic to dairy, or following a vegan or plant-based diet. It is also free from cholesterol and trans fats.

Coconut milk is rich in medium-chain triglycerides (MCTs), a type of fat that is easily absorbed and utilized by the body for energy. MCTs have been associated with various health benefits, including improved metabolism, weight management, and cognitive function.

However, it's important to note that coconut milk is also high in saturated fats, particularly lauric acid, which may raise LDL (bad) cholesterol levels in some individuals. Therefore, moderation is key, and it's recommended to consume coconut milk in moderation as part of a balanced diet.
Many commercial coconut milk products are fortified with vitamins and minerals, such as calcium, vitamin D, and vitamin B12, to enhance their nutritional profile and provide additional health benefits. These fortifications can help support bone health, immune function, and overall well-being.
Coconut milk is a versatile ingredient that can be used in a variety of recipes, including curries, soups, sauces, smoothies, desserts, and baked goods. It adds richness and flavor to dishes and can be enjoyed in both sweet and savory applications.
When choosing coconut milk, opt for unsweetened varieties or those with minimal added sugars to keep calorie and sugar intake in check. Additionally, look for products that are fortified with calcium and vitamins for added nutritional benefits.

Milk Condensed

Here's a breakdown of the approximate nutrient composition of condensed milk per 100 grams:

Calories: Approximately 321 kcal
Protein: Around 8 g
Fat: Roughly 9 g
Carbohydrates: About 55 g
Sugars: Typically high, around 55 g due to the concentration process
Calcium: Varies but usually contains a significant amount, around 270 mg
Vitamin A: Small amounts may be present
Vitamin D: Small amounts may be present
Vitamin B12: Small amounts may be present

These values can vary slightly depending on the brand and any fortification.

Milk Cow

Here's a breakdown of the nutrient composition and value of cow's milk per 100 milliliters:

- Energy: Approximately 42-60 kcal (depending on the fat content, such as whole milk, low-fat, or skim)
- Protein: About 3.1-3.5 grams
- Fat: Typically around 1-3.5 grams (depending on the fat content)
- Carbohydrates: Approximately 4.5-5 grams
- Sugars: Naturally occurring lactose, typically around 4.5-5 grams
- Calcium: Provides approximately 120 mg, contributing to daily calcium needs for bone health.
- Vitamin D: Varies (depending on fortification), essential for calcium absorption and bone health.
- Vitamin B12: Contains about 0.4-0.5 µg, supporting nerve function and red blood cell production.
- Riboflavin (Vitamin B2): Provides approximately 0.1-0.2 mg, supporting energy metabolism and normal cell function.
- Phosphorus: Typically contains 90-110 mg, aiding in bone health and energy production.
- Potassium: Provides around 150-160 mg, supporting fluid balance and nerve function.

These values are approximate and can vary depending on factors such as the cow's breed, diet, and processing methods. Always check the nutrition label for precise nutrient information, especially if choosing different varieties such as whole milk, low-fat, or skim.

NB: Despite that skimmed milk, fat-free milk, and UHT milk generally have similar nutrient profiles, there might be slight differences:

1. Skimmed milk is made by removing all the cream from whole milk, resulting in a lower fat content (usually less than 0.5%). It typically contains about 80-90 calories per cup and provides around 8 grams of protein and 12-13 grams of carbohydrates, along with essential vitamins and minerals like calcium, vitamin D, and potassium.

2. Fat-free milk is essentially the same as skimmed milk, with no detectable fat content. It offers similar nutritional benefits, typically containing around 80-90 calories per cup, 8 grams of protein, and 12-13 grams of carbohydrates, along with essential vitamins and minerals.

3. UHT milk undergoes a process called Ultra High Temperature pasteurization, which extends its shelf life. The nutritional content of UHT milk is generally similar to that of skimmed or fat-free milk, but there might be slight variations due to the processing method. However, it still provides comparable amounts of protein, carbohydrates, calcium, vitamin D, and other nutrients.

While these milks share similar nutritional profiles, the exact values may vary slightly based on factors like brand, fortification, and regional regulations. It's always best to refer to the nutrition labels for precise information.

Milk Goat

Here's a breakdown of the nutrient composition and value of goat's milk per 100 milliliters:

- Energy: Approximately 60-70 kcal
- Protein: About 3.5-4 grams
- Fat: Typically around 3.5-4.5 grams
- Carbohydrates: Approximately 4-5 grams
- Sugars: Primarily lactose, similar to cow's milk, typically around 4-5 grams
- Calcium: Provides approximately 120-130 mg, contributing to daily calcium needs for bone health.
- Vitamin D: Varies (depending on fortification), essential for calcium absorption and bone health.
- Vitamin B12: Contains about 0.2-0.4 µg, supporting nerve function and red blood cell production.
- Riboflavin (Vitamin B2): Provides approximately 0.1-0.2 mg, supporting energy metabolism and normal cell function.
- Phosphorus: Typically contains 90-100 mg, aiding in bone health and energy production.
- Potassium: Provides around 140-150 mg, supporting fluid balance and nerve function.

Goat's milk is known for its creamy texture and slightly sweet flavor, which some people find more palatable than cow's milk. It is also naturally homogenized, meaning the fat globules are smaller and remain suspended in the milk, resulting in a smoother consistency.

Nutritionally, goat's milk is similar to cow's milk but may have some differences in nutrient composition and digestibility. Some individuals who are lactose intolerant or have difficulty digesting cow's milk may find goat's milk easier to digest due to differences in the protein and fat composition.

Overall, goat's milk is a nutritious alternative to cow's milk and can be enjoyed as a beverage on its own, used in cooking and baking, or made into various dairy products such as cheese, yogurt, or ice cream.

Milk Sheep

Sheep milk is a nutrient-rich beverage that offers several health benefits.

Here are the key nutrient compositions and average values for sheep milk per 8-ounce (240 ml) serving:

Calories: Approximately 120-150 calories

Protein: 5.4-6.5%

Fat: 6-8%

Carbohydrates: Contains lactose

Vitamins :

Vitamin A: Approximately 120-150 IU

Vitamin B12: Approximately 0.4-0.5 mcg

Riboflavin (Vitamin B2): Approximately 0.15-0.2 mg

Minerals:

Calcium: Approximately 150-200 mg

Phosphorus: Approximately 180-200 mg

Potassium: Approximately 150-170 mg

Magnesium: Approximately 15-20 mg

Zinc: Approximately 0.7-0.9 mg

Copper: Approximately 0.05-0.07 mg

Omega-3 Fatty Acids: Higher levels compared to cow's milkIt's important to note that the nutrient composition of sheep milk can vary depending on factors such as breed, diet, and lactation stage of the sheep.

Additionally, sheep milk is not as widely available as cow's milk and goat's milk in many parts of the world, but it can be found in specialty markets or directly from sheep farms.

Milk Soya

Soy milk is a popular dairy-free alternative to cow's milk that offers several health benefits. Here's some information about its nutrient composition and health considerations:

- Nutrient Composition (per 240 mL serving):
- Calories: 80-120 kcal (depending on brand and whether it's sweetened or unsweetened)
- Total Fat: 4-5 g
- Saturated Fat: 0.5-1 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 80-150 mg
- Total Carbohydrates: 4-8 g
- Dietary Fiber: 1-2 g
- Sugars: 1-6 g
- Protein: 6-8 g
- Calcium: 200-300 mg (depending on fortification)
- Vitamin D: 2.5-3 µg (depending on fortification)
- Vitamin B12: Varies (depending on fortification)

Soy milk is made from soybeans, which are soaked, ground, and then strained to extract the milk. It has a mild, creamy texture and a slightly sweet and nutty flavor, making it a versatile ingredient in various dishes.

Soy milk is naturally lactose-free and dairy-free, making it suitable for individuals who are lactose intolerant, allergic to dairy, or following a vegan or plant-based diet. It is also cholesterol-free and low in saturated fat.

Soy milk is rich in high-quality protein, containing all the essential amino acids needed by the body. It is a good source of calcium, vitamin D, and vitamin B12, which are important for bone health, immune function, and overall well-being.

Additionally, soy milk is often fortified with other vitamins and minerals, such as vitamin D and vitamin B12, to enhance its nutritional profile and provide additional health benefits. These fortifications can help support bone health, immune function, and overall well-being.
Research suggests that consuming soy foods, including soy milk, may have various health benefits, including reducing the risk of heart disease, improving cholesterol levels, and supporting bone health. Soy foods are also rich in phytochemicals called isoflavones, which have antioxidant properties and may help reduce the risk of certain cancers and alleviate menopausal symptoms.
Soy milk is a versatile dairy alternative that can be used in a variety of recipes, including smoothies, cereal, coffee or tea, soups, sauces, and baked goods. It adds creaminess and flavor to dishes and can be enjoyed in both sweet and savory applications.
When choosing soy milk, opt for unsweetened varieties or those with minimal added sugars to keep calorie and sugar intake in check. Additionally, look for products that are fortified with calcium and vitamins for added nutritional benefits.

Yogurt

Yogurt is a popular dairy product known for its creamy texture and tangy flavor. It offers several nutritional benefits and can be a versatile addition to your diet. Here's a breakdown of its nutrient composition and health considerations:

- Nutrient Composition (per 100 grams):
- Calories: Approximately 61-63 kcal
- Protein: About 3.5-4 grams
- Total Fat: Around 3-3.3 grams
- Carbohydrates: Typically 4-4.7 grams
- Sugars: Varies depending on flavor and added sugars, usually around 4-5 grams
- Calcium: Provides approximately 110-120 mg
- Vitamin B12: Contains about 0.4-0.5 µg
- Riboflavin (Vitamin B2): Provides approximately 0.1-0.2 mg
- Phosphorus: Typically contains 90-100 mg
- Potassium: Provides around 140-150 mg

Yogurt is a rich source of protein, making it a satisfying snack or meal option that can help keep you feeling full and satisfied. It also provides essential vitamins and minerals, including calcium, vitamin B12, and riboflavin, which are important for bone health, energy metabolism, and overall well-being.

Calcium, found abundantly in yogurt, is crucial for maintaining strong bones and teeth. It also plays a role in muscle function, nerve transmission, and blood clotting.

Vitamin B12 is necessary for nerve function and the production of red blood cells, while riboflavin is involved in energy metabolism and the maintenance of healthy skin, eyes, and nervous system.

Phosphorus, another mineral present in yogurt, supports bone health and energy production, while potassium helps regulate fluid balance, muscle contractions, and nerve signals in the body.

Yogurt can be enjoyed in various ways, such as plain or flavored, with added fruits, nuts, or honey. It can also be used as a base for smoothies, salad dressings, marinades, and dips, adding creaminess and a tangy flavor to dishes.

When choosing yogurt, opt for varieties with minimal added sugars and look for options fortified with additional vitamins and minerals for added nutritional benefits. Incorporating yogurt into your diet can be a delicious way to support your overall health and well-being.

NB: Yogurt and Greek yogurt are both dairy products made from fermented milk, but they have some key differences:

Texture: Greek yogurt is thicker and creamier compared to regular yogurt.

This is because Greek yogurt is strained to remove whey, resulting in a thicker consistency. Regular yogurt is not strained, so it has a smoother texture.

Nutrient Content: Greek yogurt typically has a higher protein content and lower carbohydrate content compared to regular yogurt.

This is because the straining process removes some of the whey, which contains lactose (milk sugar) and water, leaving behind a higher concentration of protein.

Fat Content: Greek yogurt tends to have a higher fat content than regular yogurt, although there are low-fat and non-fat options available for both types.

The fat content can vary depending on the brand and type of yogurt.

Taste: Greek yogurt has a tangier flavor compared to regular yogurt, which can be slightly sweeter.

This is due to differences in the fermentation process and the concentration of milk solids.

Culinary Uses: Greek yogurt is often used as a thicker alternative to regular yogurt in recipes such as dips, sauces, dressings, and desserts.

It can also be eaten on its own or with toppings like fruit and granola. Regular yogurt is more commonly consumed as a standalone snack or used in smoothies, parfaits, and marinades.

Overall, while both yogurt and Greek yogurt offer health benefits and can be part of a balanced diet, they have distinct characteristics that make them suitable for different culinary uses and dietary preferences.

Yogurt Greek

Greek yogurt is a creamy and nutritious dairy product that offers several health benefits. Here's some information about its nutrient composition and health considerations:

- Nutrient Composition (per 100 grams):
- Calories: 59 kcal
- Protein: 10 g
- Total Fat: 0.4 g
- Saturated Fat: 0.3 g
- Carbohydrates: 3.6 g
- Sugars: 3.6 g
- Dietary Fiber: 0 g
- Calcium: 110 mg
- Potassium: 141 mg
- Sodium: 36 mg
- Vitamin B12: 0.2 µg

Greek yogurt is made by straining regular yogurt to remove excess whey, resulting in a thicker consistency and higher protein content. It is a rich source of high-quality protein, which is important for muscle repair and growth, as well as for supporting overall health.

In addition to protein, Greek yogurt contains various essential nutrients, including calcium, potassium, and vitamin B12. Calcium is important for bone health and muscle function, while potassium helps regulate blood pressure and fluid balance in the body. Vitamin B12 is essential for nerve function and the production of red blood cells.

Greek yogurt is also lower in carbohydrates and sugars compared to regular yogurt, making it a suitable option for those watching their carbohydrate intake or managing blood sugar levels.

The probiotics found in Greek yogurt may also contribute to gut health by promoting the growth of beneficial bacteria in the digestive tract. These probiotics can help improve digestion, boost immune function, and reduce the risk of certain gastrointestinal disorders.

Overall, Greek yogurt is a nutritious and versatile food that can be enjoyed on its own, mixed with fruits and nuts, or used as a substitute for sour cream or mayonnaise in recipes. When choosing Greek yogurt, opt for plain varieties without added sugars or artificial flavors for the healthiest option.