Every dairy entry in the Typed food library. Each one is a full page: what it does, stage by stage, and what the evidence says.
- Blue CheeseBlue cheese's blue streaks are edible mold that give it its bite, and every bite also brings calcium for your bones — just watch the salt.
- BocconciniA soft, fresh cheese — a good calcium and protein source without too much salt.
- BrieBrie is a soft, buttery cheese that gives you calcium for bones and B12 for blood and nerves -- just make sure it's pasteurized.
- ButtermilkButtermilk sounds rich and buttery, but it's actually a tangy, low-fat drink made by fermenting milk with good bacteria.
- CamembertThe white fuzzy skin on Camembert is safe to eat, but if you're pregnant, check the label: only pasteurized Camembert is considered safe.
- Cheddar CheeseSome aged cheeses genuinely supply vitamin K2, made by bacteria during fermentation.
- CheeseEvery cheese in this list is the same milk with a different amount of water left in it.
- Condensed MilkEvaporated milk plus 45.8 g of added sugar per hundred. That is the entire difference.
- Cottage CheeseA slow-digesting protein, genuinely useful before a long gap without food.
- CreamDairy-free, but not lighter — most of its fat is saturated and there is sugar in it that real cream does not have.
- Cream CheeseLegally a cheese, nutritionally much closer to cream.
- Crème FraîcheCrème fraîche's richness comes from fat, not magic - and that same fat is exactly why it won't curdle when you cook it.
- CustardNinety-eight calories and 115 mg of calcium — the mildest thing on this shelf.
- Dairy or Yoghurt DessertSomewhere between a yoghurt and a pudding: the calcium is real, and so is the added sugar.
- Edam CheeseA firm, aged cheese that’s a strong calcium source, though it comes with a good amount of salt.
- Evaporated MilkMilk with the water taken out and nothing added — 256 mg of calcium per hundred.
- Feta CheeseFeta is salty, tangy cheese that gives you calcium and B12, but it's also one of the saltier cheeses, so a little goes a long way.
- Goat CheeseGoat cheese is real dairy — it still has lactose and milk protein, but many people find it gentler on the stomach than cow's-milk cheese.
- Goat MilkGoat milk breaks into a softer, looser curd than cow's milk, so many people find it gentler on the stomach — but it's still milk, with its own allergy and safety rules.
- GoudaGouda is a rich, buttery cheese that also happens to be one of the best food sources of vitamin K2, a nutrient your bones rely on.
- Greek YogurtA food first and a probiotic second — the two get mixed up constantly.
- HalloumiHalloumi is a salty, high-protein cheese that stays firm and squeaky on the grill instead of melting into a puddle.
- Ice Cream (Vanilla)Mostly air, sugar and cream — with more calcium than you would guess.
- KefirA fermented dairy drink with far more strain variety than most yogurt.
- Lactose-Free MilkIdentical to milk in every respect except one enzyme added at the factory.
- MilkA genuinely strong, well-absorbed calcium source — especially when fortified.
- MozzarellaA calcium and protein source people think of as pizza topping rather than food.
- PaneerPaneer is a soft, fresh cheese made by curdling hot milk with something sour, like lemon juice — no rennet, no aging, no melting in the pan.
- ParmesanA small amount goes further on calcium than most cheeses.
- Plain YogurtPlain yogurt gives you protein and calcium in a form that's often gentler on your stomach than milk, thanks to the friendly bacteria that made it.
- Processed Cheddar1,420 mg of sodium per hundred — more than double natural cheddar.
- ProvoloneProvolone is a firm Italian cheese that's easy on the stomach for most lactose-sensitive people but easy to overdo on salt.
- QuarkQuark is a simple strained dairy food that gives you a lot of protein and calcium without much fat or sugar.
- Reduced-Fat CheddarLess fat, less salt, and more protein and calcium than the full-fat version.
- RicottaOne of the few cheeses that literally contains whey protein — the same stuff sold in powder tubs.
- SkyrSkyr looks like yogurt but is actually a thick, strained cheese packed with protein and calcium.
- Sour CreamSour cream is real cream that friendly bacteria turned tangy -- it gives you a little calcium and vitamin A, but most store-bought tubs no longer have live bacteria in them.
- Swiss CheeseSwiss cheese packs a surprising amount of calcium, protein, and B12 into a low-lactose, comparatively low-sodium slice.
- Thickened CreamThirty-six per cent fat, and the thickener is what makes it whip reliably.
- YoghurtPlain yoghurt and flavoured yoghurt are the same food apart from a few teaspoons of sugar.
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