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How much is enough?

Serving sizes

Canada's Food Guide recommends that all Canadians should consume from two to four servings of Milk and Alternatives every day, according to their age group.


Serving sizes

How much is a serving?

Milk 250mL (1 cup)

One serving of milk is 250 mL, no matter what the flavour (white milk, chocolate milk, vanilla, strawberry, etc.). All types of milk essentially provide the same quantity of vitamins and minerals.

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Chocolate Milk 250 mL (1 cup)

Chocolate milk has the same 16 nutrients as white milk. A serving contains no more sugar than 250 mL (1 cup) of unsweetened apple juice and about the same quantity of caffeine as a cup of decaffeinated coffee.

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Cheese 50 g (1 ½ oz) of Cheddar, Mozzarella, Swiss, etc.

Nutritious, cheese is excellent in many main courses and is perfect as a snack (with fruit, crackers, raw veggies, etc.) to satisfy those occasional needs to nibble.

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Fresh Cheese (Quark) 250 mL (1 cup)

This fresh, unripened cheese is delicious as a snack for dessert. Kids love it!

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Ricotta Cheese 250 mL (1 cup)

Often used in Italian cuisine, this fresh and delicately flavoured cheese is enjoyable on its own, paired with fruit, or sprinkled with fresh herbs and olive oil on bread.

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Cottage Cheese 250 mL (1 cup)

This mild-flavoured cheese is delicious for breakfast, as a snack, or for dessert. It can be served plain or with fruit.

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Yogurt 175 g (¾ cup)

One single serving (100 g) container of yogurt is only just a little more than half of one serving of yogurt as recommended by Canada’s Food Guide. So you need to eat the equivalent of almost two small single serving containers of yogurt to get one full serving.

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Yogurt Drink 200 mL (1 bottle)

Because it comes in liquid form, a yogurt drink is a great alternative to a soft drink. A yogurt drink is refreshing and provides you with calcium and other essential nutrients.

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Pudding or Flan made with milk 125 mL (½ cup)

A pudding or flan made with milk can be a pleasant and nutritious way to finish a meal.

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Buttermilk 250 mL (1 cup)

Buttermilk has a tangy taste and a rich, smooth texture. A "culture" has been added to enhance its flavour and consistency.

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Kefir 175 mL (¾ cup)

Discovered many years ago, kefir is cultured milk to which beneficial bacteria has been added.

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