Milk List
Each serving of milk or milk products on this list
contains about 12 grams of carbohydrate and 8 grams of protein. Milk and yogurt are the
body's main source of calcium, riboflavin, protein, zinc, vitamins B12 and D. Foods in
this group are good for growth, strong bones, and for convalescence. The sugar in a milk
exchange may produce a slower rise in blood sugar. This is primarily due to the fact that
the protein and fat in milk reduce the rate of abortion of sugar from the intestine. The
calories and amount of fat vary, depending on the percent (%) of fat in the milk. The list
is divided into three parts based on the amount of fat and calories.
Skim and Very Low-fat Milk (trace amounts of
fat and 90 calories per serving)
| Skim milk |
1 cup |
| 1/2% Milk |
1 cup |
| 1% Milk |
1 cup |
| Low-fat or nonfat
buttermilk |
1 cup |
| Evaporated skim milk |
1/2 cup |
| Dry nonfat milk |
1/3 cup dry |
| Low-fat or nonfat
fruit-flavored yogurt sweetened with aspartame or with a nonnutritive sweetener. |
1 cup |
| Plain nonfat yogurt |
3/4 cup |
Low-fat Milk (5 grams of fat and 120 calories
per serving)
| 2% Milk |
1 cup |
| Sweet acidophilus milk |
1 cup |
| Plain low-fat yogurt
(with added nonfat milk solids) |
8 oz |
Whole Milk (8 grams of fat and 150 calories per
serving)
| Whole milk |
1 cup |
| Evaporated whole milk |
1/2 cup |
| Whole plain yogurt |
8 oz |
| Goat's milk |
1 cup |
| Kefir |
1 cup |
|
|
