What Foods Are Not Included in the Dairy Group? A Nutrition Guide

October 21, 2025 •

3 min read

According to the USDA's MyPlate guidelines, many common foods that are often mistaken for dairy, such as cream cheese and butter, are specifically excluded from the dairy group. This distinction is crucial for understanding a healthy nutrition diet, especially for individuals with lactose intolerance, dairy allergies, or those following a vegan or plant-based eating pattern.

Quick Summary

This article clarifies which foods are not part of the dairy group, explaining that items like butter, cream, and most plant-based milks are excluded based on nutritional content, not origin alone. It details the differences in fat and calcium content, explores common non-dairy foods, and provides a comparative table to help you make informed dietary choices.

Key Points

Butter and Cream are Excluded: Items like butter, cream cheese, and sour cream are not in the dairy group because they have high fat content and significantly lower calcium than milk.
Eggs Are Not Dairy: Eggs come from birds, not mammals, and are classified as a protein food, containing no lactose.
Most Plant Milks are Not Dairy: With the exception of fortified soy milk, other plant-based milks like almond, oat, and coconut are not in the dairy group because their nutritional profile is not equivalent to cow's milk.
Fortified Soy Milk is an Exception: Calcium-fortified soy milk and yogurt are included in the dairy group because their nutrient content is similar to dairy products.
Alternative Calcium Sources Exist: You can obtain calcium from non-dairy foods such as canned fish with bones, leafy greens like kale and bok choy, and calcium-set tofu.
Understanding Labels is Key: Always check the nutrition facts on dairy alternatives to understand their actual content, especially regarding fortification with calcium and vitamin D.

Understanding the official dairy group classifications

The official dairy food group, as defined by guidelines like the USDA's MyPlate, primarily includes milk and milk products high in calcium. This encompasses milk, yogurt, cheese, lactose-free milk, and calcium-fortified soy milk and yogurt. Classification depends on nutrient content, such as calcium, vitamin D, and protein, rather than solely being mammal-derived. This is why some milk products and many plant-based alternatives are not included.

Milk-derived products with high fat and low calcium

Products made from milk but lacking sufficient calcium or containing high fat levels are excluded from the dairy group as they don't provide the same nutritional benefits.

Butter and margarine: Butter, made from milk fat, has minimal calcium. Margarine, typically from plant oils, has a different nutritional profile.
Cream cheese, cream, and sour cream: These are generally high in fat and low in calcium, differing nutritionally from milk and yogurt.

The case of eggs and meat

Eggs are not dairy; they come from poultry and are lactose-free. They belong to the protein food group with meat, fish, and beans, offering high protein and nutrients. Eggs are suitable for those with lactose intolerance or dairy allergies, provided they don't have an egg allergy.

Plant-based milks and dairy alternatives

Most plant-based milks, except fortified soy beverages, are not in the official dairy group. Their overall nutrient content, including protein, calcium, and vitamin D, often differs from milk or fortified soy milk. While many are calcium-fortified, absorption rates can vary.

Common non-dairy plant-based milks include:

Almond milk: Made from almonds and water, often lower in calories and protein.
Oat milk: From oats and water, known for creaminess but typically lower in protein.
Coconut milk: Used for flavor, high in fat, but not a key source of protein or calcium unless fortified.
Rice milk: A hypoallergenic, watery option low in protein.
Cashew milk: Creamy, but nutrient content varies and is often lower in protein.

Comparison table of dairy versus common non-dairy foods


Food Item	Is it in the Dairy Group?	Key Nutritional Difference	Best for Individuals With...	Important Consideration
Cow's Milk	Yes	Naturally high in calcium, vitamin D, and protein.	No dietary restrictions.	Contains lactose and milk protein.
Butter	No	Made primarily from milk fat, low in calcium.	Anyone (unless vegan).	High in saturated fat.
Eggs	No	A protein source, not a milk product. No lactose.	Lactose intolerance, dairy allergy.	Still an animal product (not vegan).
Fortified Soy Milk	Yes	Nutrient profile similar to cow's milk when fortified.	Vegan, lactose intolerance.	Contains soy (common allergen).
Almond Milk	No	Typically lower in protein and calories than cow's milk.	Vegan, lactose intolerance, dairy allergy.	Nutritional value can vary; check labels.

Meeting nutritional needs without dairy

Avoiding dairy doesn't prevent meeting nutritional needs, especially for calcium, with a thoughtful nutrition diet using alternative sources.

Calcium-fortified foods: Many products like cereals, orange juice, and some plant-based milks are fortified. Check labels for adequate intake.
Leafy green vegetables: Kale, collard greens, and bok choy are good plant-based calcium sources with easy absorption.
Canned fish: Canned salmon and sardines with bones offer calcium, omega-3s, and vitamin D.
Calcium-set tofu: Tofu processed with calcium sulfate can provide significant calcium.
Nuts and seeds: Almonds, chia seeds, and sesame seeds contain calcium and other minerals.

Conclusion

Knowing which foods are not in the dairy group is vital for informed dietary choices. While items like butter and eggs are often perceived as dairy, official guidelines prioritize nutritional content, particularly calcium and protein. High-fat, low-calcium milk derivatives, non-mammalian products, and most non-fortified plant-based items are classified elsewhere. Checking food labels and finding alternative calcium sources allows individuals to maintain a balanced, nutritious diet even with limited dairy. For more information on dietary guidelines, consult the official U.S. Dietary Guidelines website.

Frequently Asked Questions

No, eggs are not dairy products. Dairy products are made from the milk of mammals, whereas eggs are laid by birds. They are in a separate food group: the protein group.

Butter, cream cheese, and sour cream are excluded because they are high in fat and contain very little calcium compared to milk and yogurt. The dairy group focuses on products that provide significant calcium.

No, almond milk is not part of the dairy food group. While many brands are fortified with calcium, their overall nutritional profile does not match cow's milk or fortified soy milk, according to dietary guidelines.

The only plant-based milk included in the USDA's MyPlate dairy group is calcium-fortified soy milk. This is because its nutritional content, including protein, calcium, and vitamin D, is comparable to cow's milk.

Yes, people with lactose intolerance can safely eat eggs. Eggs do not contain lactose, the milk sugar that causes digestive issues for those with this condition.

Excellent non-dairy sources of calcium include leafy greens like kale, bok choy, and collard greens, canned fish with bones (sardines, salmon), fortified cereals and juices, and tofu made with calcium sulfate.

Eggs and dairy products are often sold in the same refrigerated section of grocery stores for convenience, as they both require refrigeration. However, their proximity does not mean they are in the same food group.