The chart lists specific amounts that count as 1 cup in the milk group towards your daily recommended intake:
| |
Amount that counts as 1 cup in the milk group |
Common portions and cup equivalents |
Milk
[choose fat-free or low-fat milk] |
|
1 cup
1 half-pint container
½ cup evaporated milk |
|
|
 |
Yogurt
[choose fat-free or low-fat yogurt] |
|
1 regular container (8 fluid ounces) |
|
1 small container (6 ounces) = ¾ cup |
| |
|
1 cup |
|
1 snack size container (4 ounces) = ½ cup |
|
Cheese
[choose fat-free or low-fat cheeses] |
|
1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, parmesan)
1/3 cup shredded cheese |
|
1 slice of hard cheese is equivalent to ½ cup milk |
| |
|
2 ounces processed cheese (American)
½ cup ricotta cheese |
|
1 slice of processed cheese is equivalent to 1/3 cup milk |
| |
|
2 cups cottage cheese |
|
½ cup cottage cheese is equivalent to ¼ cup milk |
|
Milk-based desserts
[choose fat-free or low-fat] |
|
1 cup pudding made with skim milk
1 cup frozen yogurt |
|
|
| |
|
1 ½ cups ice cream |
|
1 scoop ice cream is equivalent to 1/3 cup milk |
