Milk Exchanges

Milk Exchanges

All food items are one exchange each, unless otherwise noted.
All food items are one cup each, unless otherwise noted.

Skim and 1% Milk

• One exchange of skim and 1% milk contains 12 grams of carbohydrate, 8 grams of protein, a trace of fat and 90 calories.

Buttermilk
Evaporated Skim Milk - 1/2 cup
Light Yogurt (90-130 calories)
Skim, 1/2%, 1% Milk
Powdered Milk (non-fat, dry, before adding water) - 1/3 cup
Yogurt (plain and nonfat)

Reduced Fat Milk

• One exchange of low fat milk contains 12 grams of carbohydrate, 8 grams of protein, 5 grams of fat and 120 calories.

Evaporated (canned, 2%) Milk
Light Yogurt (90-130 calories)
Soy Milk
2% Milk
2% Yogurt (plain and unflavored)

Whole Milk

• One exchange of whole milk contains 12 grams of carbohydrate, 8 grams of protein, 8 grams of fat and 150 calories.

Evaporated Whole Milk
Goat Milk
Whole Milk
Plain Yogurt (plain and unflavored)