Dairy and its composition
The term “sugar” includes intrinsic sugars (natural) and added sugars. Lactose is an intrinsic sugar because its naturally present in dairy products. You can more information on that in our EDA Q&A on lactose intolerance. It is incorporated within the structure of milk and when ingested, it is digested by lactase, an enzyme present in the digestive system, that breaks down lactose into its two fragments: glucose and galactose, that are absorbed within the small intestine.
Leaving aside disorders like galactosaemia or lactose intolerance, there is no evidence of adverse effects of consumption of dairy natural sugars, such as lactose, as confirmed by WHO. In fact, lactose is a source of energy and it is particularly important in infancy (naturally present in breast milk). Lactose may also contribute to the absorption and retention of minerals and act as a prebiotic. In contrast to added sugars like sucrose, lactose results only in a small increase in blood sugar levels.
In addition to their natural sugar content, some dairy products (flavoured fruit yoghurts, fermented milks, milk drinks…) may also contain added sugars for different purposes like sweetening, colouring, creating texture or providing bulk.
To know approximately how much added sugar is in a dairy product, lactose must be subtracted from the total sugar content declared on the labelling of the product.

Protein contributes to the growth and maintenance of bones and muscle mass. High protein intake has been linked to many health benefits, including heart and bone health, weight management, a reduced risk of metabolic diseases (such as diabetes) and mortality rates. With recent studies having been positive so far, further research will be necessary in order to fully substantiate these benefits.
Animal proteins, such as dairy proteins, are of a 10-30% higher biological quality than vegetable sourced proteins. This has been acknowledged by EFSA in the “Scientific Opinion on Dietary Reference Values for protein” (2012). The recommended daily intake of protein is around 0.8 g/kg of body weight. Milk Yoghurt Cheese 1 glass of 180 mL 1 pot of 125 g 1 slice of 20 g = = 6 grams of protein in Dairy foods 2 Source of high-quality protein quality protein
Milk contains two types of protein: casein (80%) and whey (20%).
Dairy protein is of a high biological value as it provides all the essential amino acids that the human body requires and is not able to synthesise itself. Diets that are lacking in essential amino acids may cause impaired growth, infections, suboptimal muscle capacities and a decreased mental performance.