What counts as a serving of dairy?

What counts as a serving of dairy?

One serving of dairy is equal to:

  • 1 cup of milk
  • 1 cup of yogurt
  • 1½ ounces of natural cheese (cheddar cheese)
  • 2 ounces of processed cheese (American cheese)

How many servings of dairy do I need in a day?
What kind of dairy products should I eat?

One serving or one cup of yogurt is about the size of a baseball.
Printable portion size guide

U.S. Department of Health and Human Services and U.S. Department of Agriculture: Dietary Guidelines for Americans 2005.

Stephanie's Certifications and Experience
About the Author
Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...