How many calories in 1 cup of skim milk

Cow's milk, an excellent natural source of calcium, comes in many varieties. The main types sold in grocery stores are whole milk, 2 percent milk, 1 percent milk and skim milk. They differ mainly in their fat content. While 2 percent milk contains 2 percent milk fat, 1 percent has half as much fat. By law, skim milk can have no more than 0.2 percent milk fat. Because 1 percent milk has more fat, it also has more calories. You may want to choose skim milk if you're watching your weight, but both are healthy choices.

Fat Content

While whole milk contains 3.5 percent milk fat, most of the fat has been removed from 1 percent milk. It contains just 1 percent milk fat, or half as much as 2 percent milk. Skim milk isn't technically fat-free, since it can contain up to 0.2 percent milk fat, but skim milk is as close as you're going to get to nonfat. Because milk fat contains saturated fat, which increases the risk of heart disease, the American Heart Association recommends drinking skim milk rather than 1 percent milk. Skim is also lower in artery-clogging cholesterol.

Caloric Content

You'll consume 14 more calories per cup if you choose 1 percent milk over skim milk. According to the U.S. Department of Agriculture, 1 cup of 1 percent milk contains 105 calories compared to 91 calories in a cup of skim milk. Either one is a more weight-friendly choice than whole milk, which has 150 calories per cup. Consuming too many calories can result in weight gain. If you drink 3 cups of 1 percent milk per day, those 14 calories can add up over the course of a week, making skim milk a better choice for weight loss.

Nutrient Content

The nutrient content of skim and 1 percent milk is almost identical. According to the USDA, 1 cup of skim milk has 316 milligrams of calcium, 8.75 grams of protein, 255 milligrams of phosphorus and 419 milligrams of potassium, while a cup of 1 percent milk has 314 milligrams of calcium, 8.53 grams of protein, 245 milligrams of phosphorus and 397 milligrams of potassium. All milk sold in the United States is fortified with vitamin D because this vitamin is needed to absorb calcium; skim and 1 percent milk are frequently also fortified with vitamin A. According to the American Heart Association, skim milk and 1 percent milk contain slightly more nutrients than 2 percent and whole milk.

Considerations

Whole and 2 percent milk tend to taste richer and smoother than the low-fat and skim varieties. If you're used to the taste of whole or 2 percent milk, the American Heart Association suggests moving to 1 percent or skim milk gradually. Try switching from whole to 2 percent milk for a week, then move to 1 percent and finally skim milk. That way your taste buds will have time to adjust, making the switch easier. Organic skim and organic 1 percent varieties have the same fat and nutrient content as the non-organic varieties.

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Nutrition Facts Portion Size 244 g Amount Per Portion 83 Calories % Daily Value * Total Fat 0.2g 0 %    Saturated Fat 0.1g 0 % Cholesterol 7.3mg 2 % Sodium 100mg 4 % Total Carbohydrate 12g 4 %    Dietary Fiber 0g 0 %    Sugar 12g Protein 8.4g 17 % Vitamin D 2.7mcg 14 % Calcium 322mg 25 % Iron 0mg 0 % Potassium 407mg 9 % * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.		Share by URL Add to comparison ⓘ Add to recipe ⓘ Download spreadsheet (CSV) Print page 🖶 Badges: low fat
Milk, fat free (skim) nutrition facts and analysis per 1 cup (244 g)
Vitamins Nutrient Amount DV Vitamin A, RAE 156.16 mcg 17 %   Carotene, alpha 0.00 mcg   Carotene, beta 4.88 mcg   Cryptoxanthin, beta 0.00 mcg   Lutein + zeaxanthin 0.00 mcg   Lycopene 0.00 mcg   Retinol 156.16 mcg Thiamin [Vitamin B1] 0.137 mg 11 % Riboflavin [Vitamin B2] 0.320 mg 25 % Niacin [Vitamin B3] 0.288 mg 2 % Vitamin B6 0.142 mg 8 % Vitamin B12 [Cobalamin] 1.42 mcg 59 %   Vitamin B12, added 0.00 mcg Folate, DFE [Vitamin B9] 4.88 mcg 1 %   Folate, food 4.88 mcg   Folic acid 0.00 mcg Vitamin C [Ascorbic acid] 0.0 mg 0 % Vitamin D 2.68 mcg 13 % Vitamin E (alpha-tocopherol) 0.00 mg 0 %   Vitamin E, added 0.00 mg   Tocopherol, alpha 0.00 mg Vitamin K 0.0 mcg 0 %   Vitamin K1 [Phylloquinone] 0.0 mcg Choline 44.4 mg 8 % Minerals Nutrient Amount DV Calcium 322.08 mg 25 % Copper 0.00 mg 0 % Iron 0.00 mg 0 % Magnesium 29.28 mg 7 % Phosphorus 261.08 mg 21 % Potassium 407.48 mg 9 % Selenium 4.88 mcg 9 % Sodium 100.04 mg 4 % Zinc 1.10 mg 10 % Proteins and Aminoacids Nutrient Amount DV Protein 8.37 g 17 %		Carbohydrates Nutrient Amount DV Carbohydrate 11.93 g 4 %   Fiber 0.00 g 0 %   Sugars 12.32 g   Net carbs 11.93 g Fats and Fatty Acids Nutrient Amount DV Fat 0.195 g 0 %   Saturated fatty acids 0.120 g 1 %     Butanoic acid 0.007 g     Decanoic acid 0.005 g     Dodecanoic acid 0.005 g     Hexadecanoic acid 0.051 g     Hexanoic acid 0.002 g     Octadecanoic acid 0.022 g     Octanoic acid 0.002 g     Tetradecanoic acid 0.020 g   Monounsaturated fatty acids 0.041 g     Docosenoic acid 0.000 g     Eicosenoic acid 0.000 g     Hexadecenoic acid 0.002 g     Octadecenoic acid 0.044 g   Polyunsaturated fatty acids 0.015 g     Docosahexaenoic n-3 acid (DHA) 0.000 g     Docosapentaenoic n-3 acid (DPA) 0.000 g     Eicosapentaenoic n-3 acid (EPA) 0.000 g     Eicosatetraenoic acid 0.000 g     Octadecadienoic acid 0.012 g     Octadecatetraenoic acid 0.000 g     Octadecatrienoic acid 0.000 g Sterols Nutrient Amount DV Cholesterol 7.32 mg 2 % Other Nutrient Amount DV Alcohol, ethyl 0.0 g Caffeine 0.00 mg Theobromine 0.00 mg Water 221.55 g
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Milk, fat free (skim) contains 83 calories per 244 g serving. This serving contains 0.2 g of fat, 8.4 g of protein and 12 g of carbohydrate. The latter is 12 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Milk, fat free (skim) contains 0.1 g of saturated fat and 7.3 mg of cholesterol per serving. 244 g of Milk, fat free (skim) contains 156.16 mcg vitamin A, 0.0 mg vitamin C, 2.68 mcg vitamin D as well as 0.00 mg of iron, 322.08 mg of calcium, 407 mg of potassium. Milk, fat free (skim) belong to 'Milk, nonfat' food category.
Food properties Source USDA Food and nutrient database Category Milk, nonfat