University of Illinois Extension

The Milk and Yogurt Group

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Foods in this group include milk and yogurt. These foods are grouped together, because they contain similar amounts of carbohydrate and fat. While milk and yogurt usually contain similar amounts of protein and carbohydrates, they can vary in their fat content.


One Serving from the Milk and Yogurt Group

One serving from the Milk and Yogurt Group usually contains about 12 grams of carbohydrate and 8 grams of protein, but the amount of fat and calories in these foods varies. For instance, one cup of fat-free milk contains about 90 calories and 0 grams of fat, but one cup of whole milk contains about 150 calories and 8 grams of fat. Check the Nutrition Facts labels of these products to identify the amount of calories and fat that they contain.

Examples of one serving from this group would include:

  • 1 cup milk ( fat-free, ½%, 1%, 2% or whole)
  • 1 cup soy milk (low fat, or fat-free)
  • 2/3 fat-free yogurt (flavored or plain)
  • 3/4 cup low-fat yogurt

Tips for Choosing Foods from the Milk and Yogurt Group

  • Choose fat-free, low-fat, or reduced-fat products from this group whenever possible. These products contain less fat and fewer calories.
  • Read the Nutrition Facts labels of yogurts carefully. Yogurt cups often vary in size so it is important to check the serving size of yogurts. Also, the calorie content of yogurt varies quite a bit, because some companies add sugar, syrup, artificial sweeteners, and/or fruit.
  • Read the Nutrition Facts label if you are unsure of how many milk or yogurt servings a certain amount of food contains.

Back to: Food Groups and Diabetes

This document is a source of information only, and is not medical advice.