How much yogurt is considered 1 cup of dairy?

November 9, 2025 •

4 min read

According to the USDA MyPlate guidelines, 1 cup of yogurt is considered 1 cup of dairy. This is one of the most straightforward dairy equivalencies, contrasting with more complex measurements for foods like cheese or cottage cheese. Understanding how much yogurt is considered 1 cup of dairy is crucial for meeting your daily nutritional goals.

Quick Summary

One cup of yogurt, whether plain or fortified soy-based, is officially counted as one cup from the Dairy Group according to USDA dietary guidelines. This direct conversion simplifies measuring your daily dairy intake, supporting a balanced diet rich in calcium, protein, and other essential nutrients.

Key Points

Standard Equivalency: One cup of yogurt is officially counted as one cup-equivalent in the Dairy Group by the USDA MyPlate program.
Rich in Nutrients: Yogurt is an excellent source of protein, calcium, potassium, and vitamins B2 and B12.
Probiotic Benefits: Many yogurts contain live and active cultures, which are beneficial for gut health and aid digestion.
Check for Added Sugar: To maximize health benefits, opt for plain, unsweetened yogurt, as many flavored varieties contain high amounts of added sugar.
Greek vs. Traditional: Greek yogurt is strained, resulting in a higher protein content, while traditional yogurt is less dense and creamy.
Mindful of Substitutes: Fortified soy-based yogurt also counts as a cup of dairy, but other plant-based versions may not be nutritionally equivalent.

Understanding the USDA Dairy Group

The United States Department of Agriculture (USDA) MyPlate program simplifies healthy eating by dividing foods into five core groups, including the Dairy Group. The recommendation for adults is typically around 3 cup-equivalents of dairy per day, which can come from milk, yogurt, cheese, or fortified non-dairy alternatives. The simple and direct equivalency of 1 cup of yogurt to 1 cup of dairy makes it a popular and easy choice for meeting these daily requirements.

The Importance of Dairy in Your Diet

Dairy products are vital for overall health, providing essential nutrients that support a strong body.

Calcium: Critical for building and maintaining strong bones and teeth. A cup of yogurt is an excellent source of this mineral.
Protein: Important for building and repairing muscle tissue. Greek yogurt, in particular, is very high in protein.
Vitamins B2 and B12: Riboflavin (B2) and B12 contribute to energy production and support a healthy nervous system.
Potassium: Plays a crucial role in maintaining healthy blood pressure.
Probiotics: Many yogurts contain live and active cultures that promote gut health, which aids digestion and supports the immune system.

Not All Yogurts Are Created Equal

While a standard cup of yogurt counts as one dairy serving, it's important to be mindful of the different types available and how they might affect your nutritional intake. Plain, unsweetened varieties are generally the healthiest, as many flavored yogurts contain significant amounts of added sugar. Greek yogurt, because it is strained, has a higher protein content than traditional yogurt but may contain less calcium. Always check the nutrition label for the most accurate information on sugar content and other nutrients.

Common Yogurt Variations and Considerations

Fat Content: Yogurt is available in full-fat, low-fat, and non-fat versions. While low-fat options are often recommended for those watching their saturated fat intake, some studies suggest that dairy fat is not as detrimental to heart health as once believed.
Non-Dairy Alternatives: For those with lactose intolerance or a milk allergy, fortified soy-based yogurt is also considered a cup-equivalent in the Dairy Group. However, alternatives like almond or coconut milk yogurt may not be nutritionally comparable unless specifically fortified.
Strained vs. Unstrained: Greek yogurt is thicker and more protein-dense due to the straining process, making it a powerful choice for satiety. Traditional yogurt offers a more classic, looser consistency.

Comparison of Common Dairy Products

To put the 1 cup of yogurt equivalency into perspective, here is how it compares to other common dairy items:


Dairy Item	Amount That Counts as 1 Cup in the Dairy Group
Yogurt	1 cup (dairy or fortified soy)
Milk	1 cup
Hard Cheese (cheddar, mozzarella)	1.5 ounces
Shredded Cheese	1/3 cup
Processed Cheese (American)	2 ounces
Ricotta Cheese	1/2 cup
Cottage Cheese	2 cups

How to Include Yogurt in Your Daily Diet

Incorporating yogurt into your diet is a simple and delicious way to meet your dairy needs.

Breakfast: Start your day with a yogurt parfait by layering plain yogurt with fruit and granola.
Snacks: Enjoy a container of yogurt as a quick and nutritious snack on its own.
Smoothies: Blend yogurt into your morning smoothie to add protein and a creamy texture.
Cooking: Use plain yogurt as a base for marinades, dressings, or sauces. It can also be a substitute for sour cream or mayonnaise in some recipes.

Practical Example for Daily Dairy Goals

If your daily goal is 3 cup-equivalents of dairy, here's how yogurt can fit in:

Morning: 1 cup of plain yogurt with berries (1 dairy cup-equivalent).
Lunch: A side of cottage cheese (1/4 dairy cup-equivalent) and shredded cheese on a salad (1/3 dairy cup-equivalent), making it about 2/3 cup-equivalent of dairy.
Snack: Enjoy a small, 6-ounce container of yogurt, which is equivalent to 3/4 of a cup of dairy, according to updated FDA labeling.

This simple example shows how easily yogurt can be used to meet a significant portion of your daily dairy requirements. By being mindful of sugar content and varying the types you consume, you can make yogurt a staple of a healthy diet.

Conclusion

In summary, the official dietary guideline from the USDA is very clear: 1 cup of yogurt is considered 1 cup of dairy, just like 1 cup of milk. While this measurement is straightforward, it is important to remember that nutritional profiles differ between yogurt types. Plain, low-fat, or non-fat varieties are often the best choices for minimizing added sugars, while Greek yogurt offers a higher protein content. By understanding this simple equivalency, you can confidently integrate yogurt into your daily meals and snacks, helping you achieve your recommended dairy intake and reap the associated health benefits. For further information on dietary guidelines, consider referencing reputable sources like the USDA's official resources.

Optional Outbound Link: Learn more about the specific nutritional content of different yogurt types by visiting a dedicated resource like Healthline.

Frequently Asked Questions

Yes, just like traditional yogurt, 1 cup of Greek yogurt is counted as a full 1-cup serving from the USDA Dairy Group.

Yes, flavored yogurt still counts as a cup-equivalent of dairy, but you should be mindful of the added sugar content, which can be high in many commercial brands.

According to USDA MyPlate, 1.5 ounces of hard cheese, such as cheddar, mozzarella, or Swiss, is considered one cup of dairy.

While yogurt and milk are both dairy products, they have different consistencies and may not be a 1:1 substitute in recipes. For instance, using plain yogurt instead of milk can add a tangier flavor and thicker texture.

Yogurt contains less lactose than milk because the bacteria in the yogurt break it down during fermentation. Many people with lactose intolerance find yogurt to be more digestible than milk.

The USDA generally recommends that adults consume about 3 cup-equivalents of dairy per day, which can be met through milk, yogurt, cheese, or fortified alternatives.

Not all yogurts contain probiotics. Look for a label that specifies 'live and active cultures' to ensure you are getting the beneficial bacteria. Some yogurts are heat-treated, which kills the probiotics.