What is a Food Guide Serving of Milk and Alternatives?

All it takes is 250 mL (1 cup) of milk or fortified soy beverage, 175 g (¾ cup) yogurt, or 50 g (1 ½ oz) of cheese to make up one Food Guide Serving of milk and alternatives. Look at this list to get more milk and alternative ideas and more examples of Food Guide Servings.

Milk

Milk, skim, 1%, 2%
250 mL, 1 cup

Milk, chocolate
250 mL, 1 cup

Milk, evaporated, canned
125 mL, ½ cup - undiluted

Milk, goat, enriched
250 mL, 1 cup

Milk, lactose reduced
250 mL, 1 cup

Milk, powdered
25 g, 75 mL, ⅓ cup

Milk, powdered
250 mL, 1 cup - reconstituted

Milk, whole
250 mL, 1 cup

Milk Alternatives

*Fortified soy beverages are an option for people who do not drink milk.

 

Buttermilk
250 mL, 1 cup

Cheese, block
(example: cheddar,
Mozzarella, Swiss, feta)

50 g, 1 ½ oz

Cheese, cottage or
quark

250 mL, 1 cup

Cheese, goat
50 g, 1 ½ oz

Fortified soy beverage
250 mL, 1 cup

Kefir
175 g, 175 mL, ¾ cup

Paneer
50 g, 1 ½ oz

Pudding/custard
(made with milk)

125 mL, ½ cup

Yogurt
(plain and flavoured)

175 g, 175 mL, ¾ cup

Yogurt drinks
200 mL 

 

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