MILK AND MILK BASED PRODUCTS Each serving of skim milk and skim milk based foods contain 12 gms. of carbohydrates, 8 gms. of proteins and gives 80 calories. Each serving of Whole Milk and Whole milk based products contains 12 gms. of carbohydrates, 8 gms. of proteins, 8 gms. of fat and gives 150 calories. NOTE: in the diet charts, milk servings are of the skim milk variety unless stated otherwise. For the milk group, a serving is one cup of milk or yogurt or one and one half ounces of cheese. One serving of food from the milk and yogurt group is :     OR     1 cup fat-free milk or 1 cup buttermilk   1 cup nonfat yogurt     Click here for list of items in the skim milk and skim milk based milk products group Click here for list of items in the whole milk and whole milk based products group