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Dairy Council

Benefits of Dairy Nutrients

Nutrients in Milk 

Milk contains a variety of important nutrients including protein, calcium, potassium, phosphorus and iodine, along with the vitamins B2 and B12.

Children

The following shows the percentage (%) of a primary school child’s nutrient needs* provided by a carton of semi–skimmed school milk (189ml)

Nutrient

  • Vitamin B2

  • Vitamin B12

  • Calcium

  • Phosphorus

  • Iodine

  • Protein

4–6 years

  • 59%

  • 100%+

  • 52%

  • 52%

  • 28%

  • 34%

7–10 years

  • 47%

  • 100%+

  • 43%

  • 41%

  • 15%

  • 24%

* Reference Nutrient Intake (RNI)

Teenagers

The following shows the percentage (%) of a teenager’s nutrient needs* provided by one glass of semi–skimmed milk (200ml):

Nutrient

  • Vitamin B2

  • Vitamin B12

  • Calcium

  • Phosphorus

  • Iodine

  • Protein

Female 11-14 years

  • 45%

  • 100%+

  • 31%

  • 31%

  • 48%

  • 17%

Male 11-14 years

  • 42%

  • 100%+

  • 25%

  • 25%

  • 48%

  • 17%

*Reference Nutrient Intake (RNI) for male and females 11–14 years

Nutrient

  • Vitamin B2

  • Vitamin B12

  • Calcium

  • Phosphorus

  • Iodine

  • Protein

Female 15-18 years

  • 45%

  • 100%+

  • 31%

  • 31%

  • 44%

  • 16%

Male 15-18 years

  • 38%

  • 100%+

  • 25%

  • 25%

  • 44%

  • 13%

*Reference Nutrient Intake (RNI) for male and females 15–18 years

Adults

The following shows the percentage (%) of an adult’s nutrient needs* provided by one glass of semi–skimmed milk (200ml):

Nutrient

  • Vitamin B2

  • Vitamin B12

  • Calcium

  • Phosphorus

  • Iodine

  • Protein

Female

  • 45%

  • 100%+

  • 35%

  • 35%

  • 44%

  • 16%

Male

  • 38%

  • 100%+

  • 35%

  • 35%

  • 44%

  • 13%

*Reference Nutrient Intake (RNI) for male and females 19+ years

Nutrients in Cheese

Cheese is a source of essential nutrients. One 30g serving of cheese (such as cheddar) is rich in protein and also contains calcium, phosphorus and vitamin B12.

Nutrients in Yogurt

Yogurt provides several nutrients needed in a healthy balanced diet. A pot of yogurt (150g) is packed full of protein and contains the minerals calcium, phosphorus and iodine, as well as vitamin B2 and B12.

The table below shows how each of these nutrients contributes to a healthy, balanced diet: