What foods are in the dairy group — milk, yogurt, cheese, and fortified soy. What counts as 1 cup (and why cream cheese and butter don't), plus how many cups you need a day (3), per the USDA Dietary Guidelines 2020–2025.
The dairy group includes milk, yogurt, cheese, and lactose-free milk, plus calcium-fortified soy milk and soy yogurt, which the USDA groups with dairy because their nutrition is comparable. Butter, cream, cream cheese, and sour cream are not in the group — they're made from milk but carry little calcium and a lot of fat. Dairy is measured in cup-equivalents: 1 cup of milk or yogurt, or 1½ ounces of natural cheese, each count as 1 cup. Most adults need 3 cups a day; choose fat-free or low-fat options.
The dairy group is built around calcium. Fat-free and low-fat choices deliver the calcium, potassium, and vitamin D without the saturated fat — and a few milk-based foods don't count at all.
Fat-free (skim), low-fat (1%), reduced-fat (2%), and whole milk, plus lactose-free milk. Choose fat-free or low-fat most often.
Plain and flavored fat-free and low-fat yogurt, including Greek yogurt. Look for options lower in added sugar.
Natural cheeses such as cheddar, mozzarella, Swiss, and parmesan, plus cottage cheese and ricotta. 1½ ounces of hard cheese counts as 1 cup of dairy.
Calcium-fortified soy milk (soy beverage) and soy yogurt, grouped with dairy because their calcium and protein are comparable.
Cream, sour cream, cream cheese, and butter — they're made from milk but have little calcium and a lot of fat, so MyPlate counts them with fats, not dairy.
| Food | Amount that counts as 1 cup |
|---|---|
| Milk | 1 cup (8 fl oz) |
| Yogurt | 1 cup (8 oz) |
| Natural cheese | 1-1/2 ounces (Cheddar, mozzarella, Swiss, Parmesan) |
| Processed cheese | 2 ounces (American cheese) |
| Soy milk | 1 cup (8 fl oz) (Calcium-fortified) |
| Cottage cheese | 2 cups (Counts as 1 cup dairy) |
Daily targets from the USDA Healthy US-Style Pattern across all 12 calorie levels — the MyPlate Plan calculator finds your level in under a minute.
| Calorie level | Daily dairy (cups) |
|---|---|
| 1,000 cal | 2 |
| 1,200 cal | 2.5 |
| 1,400 cal | 2.5 |
| 1,600 cal | 3 |
| 1,800 cal | 3 |
| 2,000 cal | 3 |
| 2,200 cal | 3 |
| 2,400 cal | 3 |
| 2,600 cal | 3 |
| 2,800 cal | 3 |
| 3,000 cal | 3 |
| 3,200 cal | 3 |
Most adults need 3 cups of dairy a day; children need less (2 to 2½ cups). The daily-amounts table above shows the target for each USDA calorie level. Because dairy is the main source of calcium in most diets, the amount stays at 3 cups across nearly all adult calorie levels.
For your full set of food-group targets, use the free MyPlate Plan calculator.
Yes, cheese is part of the dairy group, but it's concentrated, so a smaller amount equals a cup: 1½ ounces of natural cheese (cheddar, mozzarella, Swiss), 2 ounces of processed cheese, or ⅓ cup of shredded cheese each count as 1 cup of dairy. See the portion size guide for a visual way to picture 1½ ounces.
You have options that still count as dairy: lactose-free milk and calcium-fortified soy milk and soy yogurt are all in the dairy group and deliver comparable calcium. Other plant 'milks' (almond, oat, rice) aren't counted as dairy because their nutrition differs — check the label for calcium and vitamin D if you rely on them.
No. Butter, cream, cream cheese, and sour cream are made from milk but have little calcium and a lot of fat, so MyPlate counts them with fats and oils rather than dairy.
Yes. Calcium-fortified soy milk and soy yogurt are included in the dairy group because their calcium, protein, and overall nutrition are comparable to cow's milk. Most other plant milks are not counted as dairy.
One and a half ounces of natural cheese (like cheddar or mozzarella), 2 ounces of processed cheese, or a third of a cup of shredded cheese each count as one cup-equivalent of dairy.