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Food and Nutrition

What is a Food Guide Serving of Milk and Alternatives?

Canada's Food Guide

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.

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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 

 

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