Dairy DIAAS is 0.95–1.0 — among the best (Herreman et al., Food Sci Nutr 2020). Per 100 g: 48 kcal, 3.9 g protein, 1.2 g fat. Low-fat milk delivers the same protein quality as whole.
How should I track Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D?
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D is a good source of calcium. The best way to track Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
