Dairy
What Counts as a Cup in the Dairy Group?
In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group.
The chart lists specific amounts that count as 1 cup in the Dairy Group towards your daily recommended intake:
| Amount That Counts as a Cup in the Dairy Group | Common Portions and Cup Equivalents | |
|---|---|---|
| Milk (choose fat-free or low-fat milk) |
1 cup milk | |
| 1 half-pint container milk | ||
| 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 yogurt | 1 snack size container (4 ounces) = ½ cup |
|
| Cheese (choose reduced-fat or low-fat cheeses) |
1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan) | 1 slice of hard cheese is equivalent to ½ cup milk |
| ⅓ cup shredded cheese | ||
| 2 ounces processed cheese (American) | 1 slice of processed cheese is equivalent to ⅓ cup milk | |
| ½ cup ricotta cheese | ||
| 2 cups cottage cheese | ½ cup cottage cheese is equivalent to ¼ cup milk | |
| Milk-based desserts (choose fat-free or low-fat types) |
1 cup pudding made with milk | |
| 1 cup frozen yogurt | ||
| 1 ½ cups ice cream | 1 scoop ice cream is equivalent to ⅓ cup milk | |
| Soymilk (soy beverage) |
1 cup calcium-fortified soymilk | |
| 1 half-pint container calcium-fortified soymilk |
Key Consumer Message
Switch to fat-free or low-fat (1%) milk.