Milk Exchanges

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Non-Fat Milk Exchange

+ 0 Fat Exchange

12 g Carb., 8 g Protein, 0 g Fat

80 Calories
Milk Skim, nonfat buttermilk 1 cup 250 ml
Evaporated Milk Skim 1/2 cup 125 ml
Dry Milk Nonfat 1/3 cup 80 ml
Plain Yogurt Nonfat 3/4 cup 185 ml
Flavored Yogurt Nonfat (fruit flavored, no nutritive sweetener) 1 cup 250 ml

Very Low Fat Milk Exchange

+ 0.5 Fat Exchange

12 g Carb., 8 g Protein, 2-3 g Fat

100 Calories
Milk 1/2 % milk, 1% milk, low-fat buttermilk 1 cup 250 ml
Flavored Yogurt Low fat (fruit flavored, no nutritive sweetener) 1 cup 250 ml

Low Fat Milk Exchange

+ 1 Fat Exchange

12 g Carb., 8 g Protein, 5 g Fat

120 Calories
Milk 2% milk, sweet acedophilus milk 1 cup 250 ml
Plain Yogurt Low fat 3/4 cup 185 ml

Whole Milk Exchange

+ 1.5 Fat Exchange

12 g Carb., 8 g Protein, 8 g Fat

150 Calories
Milk Whole, goat's, kefir 1 cup 250 ml
Evaporated Milk Whole 1/2 cup 125 ml

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