Dairy and Dairy Substitutes Each portion = 12 grams Carbs
Food Serving Size or Portion Fat-Free or low-fat (1%) 0-3 grams of fat per serving/100 calories Milk, buttermilk, acidophilus milk, Lactaid 1 cup + 1 lean protein Evaporated milk ½ cup + 1 lean protein Yogurt, plain or flavored 2/3 cup + 1 lean protein Reduced fat 2% 5 grams of fat per serving 120 calories Milk, buttermilk, acidophilus milk, Lactaid 1 cup + 1 medium fat protein Yogurt, plain or flavored 2/3 cup + 1 medium fat protein Whole 8 grams of fat per serving 160 calories Milk, buttermilk, acidophilus milk, Lactaid 1 cup + 1 high fat protein Evaporated milk ½ cup + 1 high fat protein Yogurt, plain or flavored 2/3 cup + 1 high fat protein
Chocolate milk (fat free, reduced fat, whole) 1 cup ( 1 dairy + 1 carb + 1 medium fat protein = 27 carbs) Rice milk, flavored low fat 1 cup (2 carbs = 30 g carbs) Rice milk, plain fat free, unsweetened 1 cup ( 1 carb = 15 g carbs) Soy milk, light, unsweetened 1 cup (1 carb = 15 carbs) Soy milk, regular, unsweetened 1 cup (1 carb = 15 carbs) Almond milk, plain unsweetened 1 cup (8 grams Carb) Yogurt low carb (less than 6 grams) 2/3 cup (6 gram carb) Yogurt with fruit, low-fat 2/3 cup (1 dairy + 1 carb = 27 carbs)
Type Carb Protein (grams) Fat (grams) Calories Fat-free (skim), 12 8 0-3 100 low fat (1%) Reduced Fat 12 8 5 120 (2%) Whole 12 8 8 160