What counts as a cup in the Dairy Group?

In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. Additionally, 1 cup of soymilk counts as 1 cup in the Dairy Group.

The chart below lists specific amounts that count as 1 cup in the Dairy Group towards your daily recommended intake.

		Amount that counts as 1 cup in the Dairy Group		Common portions and cup equivalents
Milk [choose fat-free or low-fat milk]		1 cup milk or calcium-fortified soymilk (soy beverage) 1 half-pint container milk or soymilk ½ cup evaporated milk
Yogurt [choose fat-free or low-fat yogurt]		1 regular container (8 fluid ounces)		1 small container (6 ounces) = ¾ cup
		1 cup yogurt		1 snack size container (4 ounces) = ½ cup
Cheese [choose reduced-fat or low-fat yogurt]		1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan) 1/3 cup shredded cheese		1 slice of hard cheese is equivalent to ½ cup milk
		2 ounces processed cheese (American) ½ cup ricotta cheese		1 slice of processed cheese is equivalent to 1/3 cup milk
		2 cups cottage cheese		½ cup cottage cheese is equivalent to ¼ cup milk
Milk-based desserts [choose fat-free or low-fat types]		1 cup pudding made with milk 1 cup frozen yogurt
		1 ½ cups ice cream		1 scoop ice cream is equivalent to 1/3 cup milk
Soymilk		1 cup calcium-fortified soymilk

Key Consumer Message: Switch to fat-free or low-fat (1%) milk.