Exchange list: Milk and yogurt

Milk and yogurt are excellent sources of calcium and protein. One serving (exchange) of milk or yogurt usually contains 12 grams of carbohydrate and 8 grams of protein. Check the product label to see how much fat and how many calories each product contains.

Fat-free or low-fat milk and yogurt products. One serving contains 0 to 3 grams of fat and 100 calories.
Reduced-fat milk and yogurt products. One serving contains 5 grams of fat and 120 calories.
Whole milk and yogurt products. One serving contains 8 grams of fat and 160 calories.

Various types of milk and yogurt may count as slightly different milk and carbohydrate exchanges.

Type	Food	Serving size	Count as
Fat-free and low-fat milk and yogurt products
	Buttermilk	1 cup (8 fluid ounces)	1 fat-free milk
	Chocolate milk	1 cup (8 fluid ounces)	1 fat-free milk plus 1 carbohydrate
	Evaporated milk	1/2 cup (4 fluid ounces)	1 fat-free milk
	Milk	1 cup (8 fluid ounces)	1 fat-free milk
	Yogurt, plain or flavored with an artificial sweetener	2/3 cup (6 ounces)	1 fat-free milk
	Yogurt, low-fat with fruit	2/3 cup (6 ounces)	1 fat-free milk plus one carbohydrate
Reduced-fat milk and yogurt products
	Milk	1 cup (8 fluid ounces)	1 reduced-fat milk
	Soy milk, light	1 cup (8 fluid ounces)	1 carbohydrate plus 1/2 fat
	Yogurt, plain	2/3 cup (6 ounces)	1 reduced-fat milk
Whole milk and yogurt products
	Buttermilk	1 cup (8 fluid ounces)	1 whole milk
	Chocolate milk	1 cup (8 fluid ounces)	1 whole milk plus 1 carbohydrate
	Evaporated milk	1/2 cup (4 fluid ounces)	1 whole milk
	Milk	1 cup (8 fluid ounces)	1 whole milk
	Soy milk, regular	1 cup (8 fluid ounces)	1 carbohydrate plus 1 fat
	Yogurt, plain	1 cup (8 ounces)	1 whole milk
Other
	Eggnog, made with whole milk	1/2 cup (4 fluid ounces)	1 carbohydrate plus 2 fats
	Rice drink, fat-free, plain	1 cup (8 fluid ounces)	1 carbohydrate
	Rice drink, low-fat, flavored	1 cup (8 fluid ounces)	2 carbohydrates

Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes," which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.

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Exchange list: Milk and yogurt

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