What Counts as a Serving in the Dairy Group?

December 1, 2025 •

3 min read

According to the U.S. Department of Agriculture (USDA) MyPlate guidelines, adults typically need about three cup-equivalents from the dairy group each day to meet their nutritional needs. But with so many options like milk, cheese, and yogurt, figuring out what counts as a serving in the dairy group can be confusing. This article clarifies the standard serving sizes for different types of dairy products and explains which items are included in this important food group.

Quick Summary

This article defines a standard dairy serving based on official guidelines, outlining specific cup-equivalent measurements for milk, yogurt, and various cheeses. It also identifies which milk-based products qualify as dairy servings versus those that do not, focusing on their calcium content.

Key Points

Standard Measurement: A standard dairy serving is a 'cup-equivalent,' but the actual volume varies depending on the product's density and water content.
Milk & Yogurt Servings: One serving is 1 cup of milk or 1 cup of regular yogurt. Low-fat or fat-free versions are generally recommended.
Cheese Serving Sizes: The serving size for cheese varies by type; for example, 1.5 ounces of hard cheese counts as one serving, while 2 cups of cottage cheese are needed for a single serving.
Non-Qualifying Products: Not all milk-based foods count toward the dairy group. High-fat items like butter, sour cream, and cream cheese are excluded due to low calcium content.
Recommended Daily Intake: Official guidelines, such as MyPlate, typically recommend around three cup-equivalents of dairy per day for adults.
Fortified Alternatives: Calcium-fortified soy milk and yogurt count as dairy servings because they are nutritionally equivalent to milk-based products.

Understanding the 'Cup-Equivalent'

For many foods in the dairy group, the standard serving measurement is based on a "cup-equivalent". This system helps standardize the nutritional value across different products. While a cup of milk is the most straightforward example, the equivalent amount changes for foods like cheese or cottage cheese due to variations in density, water content, and nutrient concentration. The official guidelines are designed to help individuals consume the right amount of calcium, vitamin D, and other essential nutrients found in dairy.

Specific serving sizes by product

Milk and fortified beverages

One cup-equivalent of milk or a fortified alternative is simple to measure. For fluid milk, this is exactly one cup (8 fluid ounces). For fortified soy milk, the measurement is the same, as these products are designed to mimic the nutritional profile of dairy milk.

Milk (liquid): 1 cup
Fortified soy milk: 1 cup
Evaporated milk: 1/2 cup

Yogurt

Yogurt serving sizes can vary slightly depending on the source, but a general cup-equivalent is very close to one standard container. For regular yogurt, one cup counts as a single serving. For products like Greek yogurt, which is denser, the amount for a full serving might also be slightly different.

Yogurt (dairy or fortified soy): 1 cup
Frozen yogurt: 1 cup

Cheese

Cheese can be the trickiest dairy product to measure because of the wide variety of types and textures. A small portion of hard cheese has a dense concentration of calcium and other nutrients, so less is needed for one serving. Conversely, soft cheeses like cottage cheese are mostly water, so a larger volume is necessary.

Hard natural cheese (e.g., Cheddar, Swiss, mozzarella): 1.5 ounces
Processed cheese (e.g., American slices): 2 ounces
Shredded cheese: 1/3 cup
Ricotta cheese: 1/2 cup
Cottage cheese: 2 cups

Comparison of different dairy servings

To illustrate how serving sizes differ, the following table compares common dairy products that all provide a single cup-equivalent of nutrients.


Dairy Product	Amount for 1 Serving	Notes
Milk	1 cup (8 oz)	The liquid benchmark. Can be whole, low-fat, or fat-free.
Yogurt	1 cup (8 oz)	Plain or flavored, though lower-sugar options are recommended.
Hard Cheese	1.5 ounces	Such as cheddar, mozzarella, or parmesan. Can be a 1.5-inch cube.
Processed Cheese	2 ounces	For example, two slices of American cheese.
Shredded Cheese	1/3 cup	Less volume is needed than a block of hard cheese.
Ricotta Cheese	1/2 cup	A softer cheese with higher water content.
Cottage Cheese	2 cups	Very high water content requires a larger volume per serving.
Fortified Soy Milk	1 cup (8 oz)	A non-dairy alternative fortified with calcium and other minerals.

What does not count as a dairy serving?

Not all products that contain milk are part of the dairy group. For a food to be counted, it must retain its calcium content during processing. Foods like butter, sour cream, and cream cheese are typically excluded. While they are derived from milk, they contain very little or no calcium, and their high fat content means they are categorized differently in nutritional guidelines.

Conclusion: Making informed choices

Understanding what counts as a serving in the dairy group is essential for building a balanced diet rich in calcium, protein, and other vital nutrients. The cup-equivalent framework, while sometimes complex due to different dairy product densities, provides clear guidance for healthy consumption. By recognizing that a cup of milk, 1.5 ounces of hard cheese, or 2 cups of cottage cheese each represent a single serving, you can make more informed choices about your daily intake. Always aim for fat-free or low-fat options where possible to maximize the nutritional benefits while minimizing saturated fat. This knowledge empowers you to meet your dietary goals effectively, whether you are preparing a meal or simply tracking your daily nutrition. For more information, the USDA's MyPlate website is an excellent resource for personalized dietary advice based on age and activity level.

Authoritative resource

MyPlate.gov: Official resource from the U.S. Department of Agriculture on the dairy group, including what foods are included and recommended serving amounts.

Frequently Asked Questions

A standard serving size for milk is 1 cup, or 8 fluid ounces. This applies to whole, low-fat, and fat-free milk options.

While often similar, the serving size for Greek yogurt can vary slightly. Check the nutritional information, but generally, 1 cup of yogurt is considered one serving.

A serving of hard natural cheese, such as cheddar or mozzarella, is 1.5 ounces. This is because hard cheese is denser and has less water than softer dairy products.

Cream cheese and sour cream do not count because, despite being milk products, they have little to no calcium and are high in fat. Official guidelines focus on calcium-rich options.

For most adults, the recommendation is about three cup-equivalents from the dairy group each day, according to USDA MyPlate guidelines.

No, cottage cheese has a much larger serving size because of its high water content. Two cups of cottage cheese are needed to equal one cup-equivalent from the dairy group.

Dairy desserts such as ice cream and frozen yogurt can count toward the dairy group, but they often have high sugar and fat content. It's best to rely primarily on milk, yogurt, and cheese for your dairy servings.