Dairy Products
Dairy products such as milk, yoghurt and cheese have traditionally been an important part of the Norwegian diet, and are among the best sources of calcium and high-quality protein. At the same time, there is significant variation within the group, making it useful to understand the differences.
What is this?
Dairy products include milk, yoghurt, cheese, quark, cottage cheese and sour cream, all made from cow's, goat's or other animals' milk. They vary considerably in fat, protein and calcium content, and in how processed they are.
Milk and yoghurt are particularly good sources of calcium, protein, iodine and vitamin B12, and low-fat varieties provide this nutrition with a lower content of saturated fat. Cheese also contains a lot of calcium and protein, but generally has a higher fat and salt content than milk and yoghurt.
Fermented dairy products such as yoghurt and quark also contain lactic acid bacteria, which contribute to the products' texture and flavour, and are being studied for their possible role in gut health.
Why does it matter?
Calcium from dairy products is important for building and maintaining strong bones and teeth throughout life, and is especially important during childhood and adolescence when the skeleton is being built. High-quality protein in dairy products also supports muscle maintenance.
For many people, dairy products are a practical and accessible source of several nutrients at once, and low-fat varieties can provide much of this nutrition without a large contribution of saturated fat.
How to get it into your diet
Yoghurt or quark for breakfast
Plain, unsweetened yoghurt provides plenty of protein and calcium, and can be topped with fruit and oats for a complete meal.
Milk as a drink with meals
A simple and traditional choice that provides calcium, iodine and protein.
Cheese as a topping or in cooking
Lower-fat cheese types can be used daily, while richer varieties work well in smaller amounts as a flavour addition.
Cottage cheese or quark as a snack
Provides plenty of protein with relatively little fat, and pairs well with fruit or vegetables.
Choose low-fat varieties day-to-day
Low-fat milk, light yoghurt and lower-fat cheeses provide the nutrition with less saturated fat.
Calcium-fortified plant-based alternatives
For those who don't eat dairy, fortified oat or soy milk can be a good supplement.
What does the research say?
There is good evidence that calcium intake throughout life, especially during growth, is important for bone health and for reducing the risk of osteoporosis later in life. Dairy products are among the most concentrated and accessible sources of calcium in the Norwegian diet.
Research on the link between dairy products and cardiovascular disease has been more nuanced than previously thought, and more recent studies suggest that fermented products such as yoghurt may have a neutral or even favourable association with health, while high intake of fatty, unfermented products should be balanced within an overall diet.
Studies on lactic acid bacteria in fermented dairy products point to possible positive effects on gut health, although research on specific strains and effects is still developing.
Common misconceptions
«You must drink milk to get enough calcium.»
Calcium is also found in other foods such as leafy greens, almonds and fortified plant-based milk, but dairy products are among the most concentrated and readily available sources.
«All dairy products are equally fatty.»
There's a wide range from low-fat to full-fat varieties, and many low-fat options provide as much protein and calcium as the full-fat versions without the same amount of saturated fat.
«Lactose intolerance means you must avoid all dairy products.»
Many people with lactose intolerance tolerate fermented products such as yoghurt and hard cheese well, because these contain less lactose than milk.
Who should pay extra attention?
- People with lactose intolerance should adjust the type and amount of dairy products, and can often tolerate hard cheese and yoghurt better than milk.
- Milk allergy is most common in young children and requires complete avoidance of milk protein — this differs from lactose intolerance and should be assessed by a doctor.
- People with elevated cholesterol or cardiovascular disease should be mindful of the amount of fatty dairy products and choose lower-fat varieties where possible.
- For those who don't eat dairy products, it's important to ensure calcium, iodine and vitamin B12 from other sources, ideally in consultation with a clinical nutritionist.
Frequently asked questions
How much milk or yoghurt should I eat daily?+
The Norwegian Directorate of Health recommends about three servings of low-fat dairy products daily for adults, equivalent to, for example, a glass of milk, a yoghurt and a slice of cheese.
Are low-fat products as nutritious as full-fat ones?+
Yes, low-fat and light dairy products contain roughly as much protein and calcium as full-fat varieties, but with less saturated fat.
Can I get enough calcium without dairy products?+
Yes, with a deliberate diet that includes fortified plant-based milk, leafy greens, almonds and certain types of fish with bones, you can meet your calcium needs without dairy products.
Is yoghurt good for gut health?+
Fermented dairy products such as yoghurt contain lactic acid bacteria that are being studied for their possible positive role in gut health, although the effect can vary between products and individuals.
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No two people are alike.
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