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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 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.
