Health Canada
www.hc-sc.gc.ca
Common menu bar links
Institutional links
What is a Food Guide Serving of Milk and Alternatives?
Quick Links
All it takes is 250 mL (1 cup) of milk or fortified soy beverage, 175 g (¾ cup) yogurt, or 50 g (1 ½ oz) of cheese to make up one Food Guide Serving of milk and alternatives. Look at this list to get more milk and alternative ideas and more examples of Food Guide Servings.
Help on accessing alternative formats, such as Portable Document Format (PDF), Microsoft Word and PowerPoint (PPT) files, can be obtained in the alternate format help section.
(PDF Version - 628 K)Milk
Milk, skim, 1%, 2%
250 mL, 1 cup
Milk, chocolate
250 mL, 1 cup
Milk, evaporated, canned
125 mL, ½ cup - undiluted
Milk, goat, enriched
250 mL, 1 cup
Milk, lactose reduced
250 mL, 1 cup
Milk, powdered
25 g, 75 mL, ⅓ cup
Milk, powdered
250 mL, 1 cup - reconstituted
Milk, whole
250 mL, 1 cup
Milk Alternatives
*Fortified soy beverages are an option for people who do not drink milk.
Buttermilk
250 mL, 1 cup
Cheese, block
(example: cheddar,
Mozzarella, Swiss, feta)
50 g, 1 ½ oz
Cheese, cottage or
quark
250 mL, 1 cup
Cheese, goat
50 g, 1 ½ oz
Fortified soy beverage
250 mL, 1 cup
Kefir
175 g, 175 mL, ¾ cup
Paneer
50 g, 1 ½ oz
Pudding/custard
(made with milk)
125 mL, ½ cup
Yogurt
(plain and flavoured)
175 g, 175 mL, ¾ cup
Yogurt drinks
200 mL
Learn More About:
