What is a serving size of dairy or alternatives?

The Australian Government website eatforhealth.gov.au provides the following guidelines about a serve of dairy and alternatives:

A serve of milk, yoghurt, cheese and/or alternatives* is 500-600kJ which is:

1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk

½ cup (120ml) evaporated milk

2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar

½ cup (120g) ricotta cheese

¾ cup (200g) yoghurt

1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml

*Choose mostly reduced fat

The following alternatives contain about the same amount of calcium as a serve of milk, yoghurt or cheese:

100g almonds with skin

60g sardines, canned in water

½ cup (100g) canned pink salmon with bones

100g firm tofu (check the label as calcium levels vary)