Exchange list: Milk and yogurt

Milk and yogurt are excellent sources of calcium and protein. One serving (exchange) of milk or yogurt contains about 12 grams of carbohydrate, 8 grams of protein and variable amounts of fat. Check the product label to see how much fat and how many calories each product contains.

• Fat-free or low-fat milk and yogurt products. One serving contains 0 to 3 grams of fat and 100 calories.
• Reduced-fat milk and yogurt products. One serving contains 5 grams of fat and 120 calories.
• Whole milk and yogurt products. One serving contains 8 grams of fat and 160 calories.

Various types of milk and yogurt may count as slightly different milk and carbohydrate exchanges.

Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes," which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.