Health Canada
Symbol of the Government of Canada

Common menu bar links

Help us improve the Eat Well Plate interactive tool! Give us your feedback now!

Desktop/Laptop user (link will open in a new window) Mobile user (link will open in a new window)

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.

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.


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.

250 mL, 1 cup

Cheese, block
(example: cheddar,
Mozzarella, Swiss, feta)

50 g, 1 ½ oz

Cheese, cottage or

250 mL, 1 cup

Cheese, goat
50 g, 1 ½ oz

Fortified soy beverage
250 mL, 1 cup

175 g, 175 mL, ¾ cup

50 g, 1 ½ oz

(made with milk)

125 mL, ½ cup

(plain and flavoured)

175 g, 175 mL, ¾ cup

Yogurt drinks
200 mL 


Learn More About: