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What Counts As Dairy?

The following amounts of foods all have about the same amount of calcium as a cup of milk. They are called cup equivalents.

  • 1 cup of milk or yogurt

  • 1/2 cup evaporated milk

  • 1 1/2 ounces of natural cheese (such as Cheddar, Mozzarella, Swiss, Parmesan)

  • 2 ounces of processed cheese (such as American, Cheez Whiz, Velveeta)

  • 1/3 cup shredded cheese

  • 1/2 cup ricotta cheese

  • 2 cups cottage cheese

  • 1 cup pudding made with milk

  • 1 cup frozen yogurt

  • 1 cup of soy milk with calcium and vitamins A and D

The following foods are not in the dairy group, but have about the same amount of calcium as a cup of milk.

  • 2/3 cup of tofu made with calcium

  • 1 cup of calcium-fortified orange juice

  • 2-3 cups of cooked Chinese cabbage, mustard greens, turnip greens, collards, okra

  • 1/2 cup canned sardines with bones

  • 3/4 cup canned salmon with bones

Back to Dairy Tips from Parents

Next: Make the Switch (video)

Adapted from Eating Smart, Being Active

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This material was funded by USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-877-514-FOOD. WSU Extension programs and employment are available to all without discrimination.

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