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Exchange list: Milk and yogurt
By Mayo Clinic staffMilk and yogurt are excellent sources of calcium and protein. One serving (exchange) of milk or yogurt contains about 12 grams of carbohydrate, 8 grams of protein and variable amounts of fat. 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 zero 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 | Exchange value |
|---|---|---|---|
| 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." American Diabetes Association and American Dietetic Association; 2008. 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.
- Daly A, et al. Choose Your Foods: Exchange Lists for Diabetes. Alexandria, Va.: American Diabetes Association and American Dietetic Association; 2008.
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