Milk and dairy products are a unique nutritional powerhouse. Because they contain carbohydrates, protein, AND fat all in one, they are a great source of energy and help build a strong body.
But this all-in-one variety is also why we need to be mindful. The milk products sitting right next to each other on the shelf can be completely different in their fat content and, most importantly, their added sugar. This directly impacts their calorie count and the number of 'servings' you need to log.
What is one "Milk Serving"?
One milk serving (which we count as '1 Carb') is typically one cup (approx. 240 ml). This amount provides about:
12 grams of carbohydrates (from the natural milk sugar, lactose)
8 grams of protein
The fat content varies depending on whether you choose whole, low-fat, or non-fat milk.
Plain vs. Flavored Milk: Why It Counts Differently
The most important thing to watch for is added sugar.
A single serving of plain milk or natural yogurt has about 12 grams of naturally occurring carbs. But as soon as sugar or flavorings are added—whether it's chocolate, strawberry, or a fruit-on-the-bottom yogurt—the total carbohydrate count goes up.
Example: One small box of chocolate milk (225 ml) can easily contain 25 grams of carbs. That's almost two full carb servings in one drink!
Whenever possible, choosing plain or unsweetened milk is the best way to control your carb and sugar intake.
What About Plant-Based & High-Protein Milks?
For all the popular alternatives—like almond, oat, soy, or high-protein dairy milks—your best and most accurate tool is the Nutrition Facts label.
These products often have very different carb and protein ratios than regular cow's milk. For example, some high-protein milks may have very few carbs but double the protein.
How to Calculate Servings from Any Label
You can use this simple formula to figure out the servings for any drink:
Total Carbs (g) ÷ 15 = Your Carb Servings
*(This helps you exchange it with the Starch or Fruit groups.)
Total Protein (g) ÷ 7 = Your Protein/Meat Servings
Examples of One Milk Serving (1 Carb)
Plain Fresh Milk: 1 cup (240 ml)
Plain Natural Yogurt (0% fat): 1 small cup (approx. 110g)
Plain UHT Milk: 1 small box (approx. 200 ml)
Yakult: 1 small bottle (80 ml)
The most important takeaway is to choose 'plain' or 'natural' versions whenever you can to avoid unnecessary added sugar. For all other alternatives, get in the habit of reading the label. It's the only way to know for sure what you're logging.