Milk Exchanges

Milk varies in the number of calories per serving. One cup of Fortified Whole Milk contains 12 grams carbohydrate, 8 grams protein, 10 grams fat, and 160 calories. One cup 2% Fortified Milk contains 12 grams carbohydrate, 8 grams protein, 5 grams fat, and 120 calories. One cup Fortified Skim Milk contains 12 grams carbohydrate, 8 grams protein, a trace of fat, and 80 calories.

This list shows the kinds and amounts of Milk or Milk products to use for one Milk Exchange.

Name
Skim or Non-fat Milk.............................
Powdered (Non-Fat Dry).......................
Canned, Evaporated-Skim Milk..............
Buttermilk made from Skim Milk.............
Yogurt made from Skim Milk .................
(Plain, Unflavored)
1% Fat Fortified Milk.............................
2% Fat Fortified Milk.............................
Yogurt made from 2% Fortified Milk......
Whole Milk............................................
Canned, Evaporated Whole Milk............
Buttermilk from Whole Milk....................
Yogurt made from Whole Milk................
(Plain, Unflavored)

Amount

1 Cup
1/2 Cup
1/2 Cup
1 Cup
1 Cup

1 Cup

1 Cup

1 Cup
1 Cup
1/2 Cup
1 Cup
1 Cup

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