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
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)
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