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The Dairy Group includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt. The Dairy Group does not include foods made from milk that have little calcium and a high fat content. Examples of this are cream cheese, sour cream, cream, and butter. How much dairy do you need? How much food from the Dairy Group is needed daily?

Your dairy needs depends on your age, sex, height, weight, and activity level. The amount can also depend on whether you are pregnant or breastfeeding. Americans do not get enough dairy. Most people would benefit from getting more fat-free or low-fat dairy. This can come from milk, yogurt, or cheese. It can also come from lactose-free milk and fortified soy milk or yogurt. For general guidance based on age, see the table below.

What counts as a cup in the Dairy Group? The table below lists specific amounts that count as 1 cup from the Dairy Group. Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn it sideways to see the full table.