|
Back
to Food Categories
Printer
Friendly Format
Milk, Milk Products, & Milk Subsititutes
|
Dairy products are an excellent source of calcium and protein and make for great snacks. But whole-milk dairy products, such as butter, cheese, milk, cream, and ice cream contain high amounts of saturated fat. When selecting dairy products, look for non-fat or low-fat varieties of milk or plain yogurt or yogurt sweetened with aspartame. These products contain the milk sugar lactose, which has a moderated glycemic index lower than other simple sugars. Also look for low-fat soy milk and soy drinks, which contain more protein and less fat than cow's milk.
|
| Milk and Nondairy Milks |
Portion |
Total
Carbs (g) |
Total
Sugar (g) |
Total
Fats (g) |
Recmmd. |
| Buttermilk, low-fat 1% |
8 fl oz |
12 |
12 |
3 |
Good |
| Canned milk - Evaporated, fat-free |
2 Tbsp |
4 |
4 |
0 |
Good |
| Canned milk - Evaporated, low-fat |
2 Tbsp |
3 |
3 |
1 |
Good |
| Canned milk - Evaporated, whole |
2 Tbsp |
3 |
3 |
2 |
Good |
| Cow's milk - Fat-free/skim |
8 fl oz |
12 |
12 |
0 |
Good |
| Cow's milk - Low-fat, light, 1% |
8 fl oz |
12 |
12 |
3 |
Good |
| Dry milk - Buttermilk |
1 oz |
14 |
14 |
2 |
Good |
| Dry milk - Nonfat |
1 oz |
15 |
15 |
0 |
Good |
| Other milks and kefir - Acidophilus milk, low-fat, 1% |
8 fl oz |
12 |
12 |
3 |
Good |
| Other milks and kefir - Goat's milk, low-fat |
8 fl oz |
9 |
9 |
3 |
Good |
| Buttermilk, reduced-fat, 2% |
8 fl oz |
12 |
12 |
5 |
Limited |
| Cow's milk - Protein-fortified |
8 fl oz |
14 |
14 |
5 |
Limited |
| Cow's milk - Reduced-fat, 2% |
8 fl oz |
12 |
12 |
5 |
Limited |
| Low-lactose - Fat-free |
8 fl oz |
12 |
12 |
0 |
Limited |
| Other milks and kefir - Acidophilus milk, low-fat, 2% |
8 fl oz |
12 |
12 |
5 |
Limited |
| Chocolate Milk - Low-fat, 1% |
8 fl oz |
26 |
22 |
3 |
Very Limited |
| Chocolate Milk - Low-fat, 2% |
8 fl oz |
26 |
22 |
5 |
Very Limited |
| Low-lactose - Low-fat, 1% |
8 fl oz |
12 |
12 |
3 |
Very Limited |
| Canned milk - Sweetened condensed, fat-free |
2 Tbsp |
24 |
24 |
0 |
Avoid |
| Canned milk - Sweetened condensed, low-fat |
2 Tbsp |
23 |
23 |
2 |
Avoid |
| Canned milk - Sweetened condensed, regular |
2 Tbsp |
21 |
21 |
3 |
Avoid |
| Chocolate Milk - Whole milk |
8 fl oz |
26 |
22 |
8 |
Avoid |
| Cow's milk - Whole, 3.5% |
8 fl oz |
12 |
12 |
9 |
Avoid |
| Dry milk - Whole milk |
1 oz |
12 |
12 |
8 |
Avoid |
| Eggnog, reduced-fat |
4 fl oz |
17 |
17 |
10 |
Avoid |
| Eggnog, regular |
4 fl oz |
17 |
17 |
10 |
Avoid |
| Low-lactose - Reduced-fat, 2% |
8 fl oz |
12 |
12 |
5 |
Avoid |
| Other milks and kefir - Goat's milk, whole |
8 fl oz |
11 |
11 |
10 |
Avoid |
| Other milks and kefir - Kefir, plain |
8 fl oz |
11 |
11 |
8 |
Avoid |
|
Printer
Friendly Format
Back
to Food Categories on the Home Page |