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Milk
Below is a list of milk based products to give you and idea of the nutrition facts commonly associated with these foods.
| Milk | Item | Exchange | Calorie | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|---|
| Milk: | ||||||
| 1% | 1 cup | 102 | 8.2 | 12.2 | 2.4 | |
| 2% | 1 cup | 137 | 9.7 | 13.5 | 4.9 | |
| low fat | 1 cup | 121 | 8.12 | 11.7 | 4.68 | |
| skim | 1 cup | 86 | 8.35 | 11.8 | 0.44 | |
| soy milk | 1 cup | 100 | 7 | 8 | 4 | |
| whole, dry | 1/6 cup | 105.8 | 5.6 | 8.17 | 5.7 | |
| nonfat, dry | 1/4 cup | 108.75 | 10.8 | 15.6 | 0.23 | |
| nonfat, instant | 1/3 cup | 81.3 | 7.9 | 11.8 | 16 | |
| Yogurt: | ||||||
| plain, low fat | 1 cup | 144 | 11.9 | 16 | 3.52 | |
| plain, skim | 1 cup |
127 | 13 | 17.4 | 0.41 | |
| fruit, low fat | 1/2 cup | 112.5 | 4.52 | 21.15 | 1.3 | |
| greek yogurt | 5 oz | 90 | 15 | 6 | 0 | |
| Cheese: | ||||||
| cheddar slice | 1 oz | 113 | 7 | 0.4 | 9.3 | |
| american slice | 1 oz | 94 | 5.6 | 2.4 | 6.9 | |
| cream cheese | 1 tbsp | 51 | 1.1 | 0.4 | 5.1 | |
| cream cheese, fat free | 1 tbsp | 14 | 2.1 | 0.8 | 0.2 | |
| string cheese | 1 stick (28g) | 80 | 8 | 1 | 6 | |
| cottage, dry | 1 cup | 123.3 | 25 | 2.68 | 0.61 | |
| 2% cottage, low fat | 1/2 cup | 101.5 | 15.5 | 4.1 | 2.18 | |
| mozzarella, part skim | 1 oz | 72 | 6.88 | 78 | 4.51 | |
| feta | 1 oz | 75 | 4 |
1.16 |
6.03 |
|
| goat | 1 oz | 128 | 8.65 | .6 | 10.1 | |
| parmesan, grated | 1 tbsp | 22 | 1.9 | .2 | 1.4 | |
| ricotta | 1/2 cup | 171 | 14.1 | 6.4 | 9.8 |