Milk, cheese, yoghurt, labneh, etc.
If you are conscious about your health you should make yoghurt a daily habit as its health benefits are countless. yoghurt is a calcium-rich food, a source of high-quality protein and an excellent source of vitamins and minerals. The probiotics found in it, boost your immune system and help maintain the subtle balance of both "good" and "bad" bacteria necessary for a healthy digestive system. One serving is a significant source of magnesium, potassium, phosphorous, riboflavin, iodine, zinc, vitamin B12 and B6. And for people who are moderately lactose intolerant they can still enjoy yoghurt since it contains lower amounts of lactose than milk and is easier tolerated.
1 cup of fat free yoghurt (224g, unsweetened) contains around 130 calories.