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What Counts As "1 Cup" of Dairy?Dairy Products

 

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

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Do It The Hard Way is intended for informational and educational purposes only and is not meant to be a substitute for advice and guidance from any health care professional. Always seek the advice of your doctor or qualified health care provider prior to starting any new diet or exercise program and with any questions you may have regarding any medical conditions. The creators and participants of this site disclaim any liability or loss in connection with the content provided here.