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Choose nonfat milk whenever possible.

Each milk exchange contains about twelve grams of carbohydrate and eight grams of protein.

  • Each skim or nonfat milk serving also contains  zero to three grams fat and 90 calories.
  • Each Low-Fat milk serving also contains five grams of fat and 120 calories.
  • Each whole milk serving also contains eight grams of fat and 150 calories.

Skim and Very Low-Fat Milk
One serving equals
Skim milk 1 cup (8 oz.)
1/2% milk 1 cup (8 oz.)
1% milk 1 cup (8 oz.)
Low-fat buttermilk 1 cup (8 oz.)
Evaporated skim milk 1/2 cup (4 oz.)
Dry nonfat milk 1/3 cup
Plain nonfat yogurt 1 cup (8 oz.)
Low-Fat Milk
2% milk 1 cup (8 oz.)
Plain low-fat yogurt 1 cup (8 oz.)
Whole Milk
Whole milk 1 cup (8 oz.)
Evaporated whole milk 1/2 cup (4 oz.)
Whole milk plain yogurt 1 cup (8 oz.)

Created: 12/18/2002

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