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Milk List
Each serving of milk or milk products on this list contains about twelve grams of carbohydrate and eight grams of protein. The amount of fat in milk is measured in percent of butterfat. The calories vary depending on the kind of milk chosen. The list is divided into three parts, based on the amount of fat and calories: skim/very low-fat milk, low-fat milk, and whole milk. One serving (one milk exchange) of each of these includes:
Milk |
Carbohydrate (grams) |
Protein (grams) |
Fat (grams) |
Calories |
| Skim | 12 | 8 | trace | 100 |
| Low-fat | 12 | 8 | 5 | 120 |
| Whole | 12 | 8 | 8 | 150 |
Milk is the body's main source of calcium, the mineral needed for growth and repair of bones. Yogurt is also a good source of calcium. Yogurt and many dry or powdered milk products have different amounts of fat. If you have questions about a particular item, read the label to find out the fat and calorie content.
Milk can be drunk or added to cereal or other foods. Many tasty dishes, such as sugar-free pudding, are made with milk (see the Combination Foods list). Add life to plain yogurt by adding one of your fruit servings to it.
Skim and Very Low-Fat Milk |
|
| Skim milk | 1 cup |
| 1/2% milk | 1 cup |
| 1% milk | 1 cup |
| Low-fat buttermilk | 1 cup |
| Evaporated skim milk | 1/2 cup |
| Dry nonfat milk | 1/3 cup |
| Plain nonfat yogurt | 8 oz. |
Low-Fat Milk |
|
| 2% milk | 1 cup |
| Plain low-fat yogurt (with added nonfat milk solids) |
8 oz. |
Whole Milk The whole-milk group has much more fat per serving than the skim and low-fat groups. Whole milk has more than 3 1/4% butterfat. Try to limit your choices from the whole-milk group as much as possible. |
|
| Whole milk | 1 cup |
| Evaporated whole milk | 1/2 cup |
| Whole milk plain yogurt | 8 oz. |