Substitution List Topic: Milk

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Milk and Milk Substitutes Category

Nonfat and 1 percent milk provides 12 grams of carbohydrate, 8 grams of protein, about 0-3 grams of fat and approximately 90-110 calories per 8 ounce cup serving. Dairy provides protein, calcium and vitamins, but not everyone tolerates lactose (milk sugar) equally. Find dairy substitutes right where you buy your regular milk, and choose products enriched with vitamin D and calcium. There may be excessive sugar added to soymilk, almond milk and rice milk so read ingredients carefully.  Unsweetened is best.  “Fruit on the bottom” yogurts, whether regular or soy, contain a lot of added sugar. If you like a sweeter yogurt, choose a 60-100 calorie per serving brand sweetened with non-nutritive sweeteners such as sucralose (Splenda) or monk fruit (Nectresse) or other FDA-approved sweetener or sweeten your plain nonfat yogurt with a little honey or no-sugar-added fruit preserves.

  • 1 cup low-fat (1 percent) or nonfat (skim) milk
  • 1 cup low-fat or nonfat buttermilk
  • 1/2 cup evaporated nonfat milk
  • 1/3 cup dry nonfat milk
  • 1 cup low-fat or nonfat soy yogurt
  • 1 cup pudding made with nonfat milk (sugar-free if desired)
  • 1 cup low-fat or nonfat yogurt
  • 1 cup low-fat or nonfat Greek yogurt
  • 1 cup low-fat or nonfat soy milk (enriched with calcium and vitamin D)
  • 1 cup low-fat or nonfat rice milk (enriched with calcium and vitamin D)
  • 1 cup low-fat or nonfat Lactaid milk (low-fat or nonfat)
  • 1 cup low-fat or nonfat almond milk
  • 1 cup low-fat or nonfat oat milk