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Skim Milk Nutrition Facts

Leena Palande Apr 17, 2019
Are you thinking of going on a weight loss plan? And still, you want to retain your habit of drinking milk? Don't worry, you don't have to count the calories, as you have skim milk to bail you out. Read on...
Skim milk is obtained by removing the top layer of fat from whole milk. Fat content being very low or nil, skim milk is the best option to drink. Despite being low in calories, it provides you all the necessary nutrients. It helps fulfill all the vital requirements of your body.
Though the flavor is slightly different; there are people who appreciate the taste. If you compare an eight ounce serving of skim milk and whole milk, whole milk contains 150 cal, while skim milk contains only 80-90 cal. In some brands of skim milk, calcium content is more than that in whole milk. The milk is usually fortified with vitamins and minerals.

Skim Milk Nutrition Data

Given ahead is the nutritional information of skim milk. The quantities may vary slightly from brand to brand. According to the United States Department of Agriculture (USDA) National Nutrient Database, 246 g (1 cup) of skim milk (fluid), fortified with protein, vitamin A and D, contains the listed nutrients.
Calories - 101kcal
Cholesterol - 5mg
Proteins - 9.74g
Carbohydrates - 13.68g
Sugars - 13.68g
Vitamin A - 499IU
Vitamin B12 - 1.06mcg
Vitamin C - 2.7mg
Vitamin D - 2.5mcg
Sodium - 145mg
Potassium - 448mg
Phosphorous - 276mg
Riboflavin - 0.477mg
Calcium - 352mg
Dietary Fiber - 0.0g
Total Fat - 0.61g
Saturated Fat - 0.399g
Monounsaturated Fat - 0.160g
Polyunsaturated Fat - 0.022g

Types of Milk

The USDA has approved four different types of milk according to the fat content.
  • Whole milk contains minimum 3.25% fat.
  • In 1% Milk, fat level is reduced to 1-1.5%.
  • 2% Milk contains 2-2.5% fat.
  • Fat-free milk contains 0-0.5% fat.
These days, skim milk is replaced by soy milk, as it doesn't contain cholesterol and provides more calories and protein than cow's milk.

Milk for Weight Loss

Sedentary lifestyle leads to excessive weight and various health problems. Skim milk plays an important role in all weight loss diets like liquid diet, natural weight loss diet, 1200 calorie diet, etc.
A glass of skim milk is a complete source of vitamins and minerals. It prevents dehydration. It offers a feeling of satiation. You can enjoy cornflakes, cereals with low-fat milk or you can opt for low-fat yogurt, buttermilk etc.

Milk for Weight Gain

It's available in various forms like 1%, 2% milk etc. You can opt for a 2% skim milk for weight gain. You can enjoy dry fruit milk shakes or fresh fruit milk shakes, as healthier options. Various sweet dishes require milk as the main ingredient. It is a healthy drink for sick people and is included in the diet of patients after or before surgeries.
Various porridge and desserts contain milk. Growing children, elderly members in the family, pregnant and breastfeeding women need to drink milk regularly; as they need more vitamins and minerals like calcium and vitamin D for maintaining the overall health.
The aforementioned facts explain why skim milk is consumed regularly worldwide. It provides all the necessary nutrients and at the same time, it helps prevent accumulation of fat. Thus, it helps prevent weight related health problems.
Sugar in the milk is natural sugar and it normally does not lead to a sudden and steep rise in blood sugar levels like table sugar. You just need to check the expiry date while buying skim milk.