Grocery stores have more milk options than ever, including plant, nut, and seed versions you may not have heard of. Classic cow’s milk is a good source of three nutrients most Americans don’t get enough of: calcium, vitamin D, and potassium. Nonfat, or skim, is made by skimming the cream from whole milk. At about 86 calories and zero fat per cup, it’s a good option for milk drinkers trying to lose weight.
All four types of cow’s milk (skim, 1%, 2%, and whole) have the same amount of protein, calcium, and vitamins. The difference is in calories and fat. A cup of 1% lowfat milk has 102 calories and 1.5 grams of saturated fat. A cup of 2% reduced fat milk has 3.1 grams of saturated fat. Both have some of the creaminess that skim milk lacks. If you’re trying to switch to non-fat milk, you might start with these to adjust to the taste difference. They can also be good options for kids who need to drink less juice or soda.
