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Milk or Soy Milk: Overview and Serving Sizes

This overview of the Mile or Soy Milk (NFM) food group and serving sizes is part of the RealJock.com Healthy Weight-Loss Program.

Low-fat milk and soy milk foods contain protein and carbohydrates as well as plenty of calcium and other essential vitamins and minerals. Cheese does not contain carbohydrates, and is therefore listed with the meats. Creams and other fatty dairy products are listed as fats.

MILK OR SOY MILK
Type Food Serving Size
Dairy Milk, Fat Free 1 cup
Dairy Milk, 1/2% 1 cup
Dairy Milk, 1% 1 cup
Dairy Buttermilk, Low Fat or Fat Free 1 cup
Dairy Evaporated Milk, Fat Free 1/2 cup
Dairy Dry Milk, Fat Free 1/2 cup
Dairy Yogurt, Plain, Fat Free 6 oz.
Dairy Yogurt, Flavored, Fat Free, Sweetened with Non-Nutritive Sweetener and Fructose 6 oz.
Soy Soy Milk, Low Fat or Fat Free 6 oz.