Fat free dry milk, also called nonfat dry milk powder, is a dehydrated product made from pasteurized milk. It can be reconstituted and consumed like regular milk, and it can also be added to recipes to improve the protein quality of the product. Since it is a dried product, it is shelf stable, requires no refrigeration until reconstituted, and is economical way to increase specific nutrients in the diet.
Nutritional Support
The addition of nonfat dry milk may help to improve the calcium, protein, vitamin A, and vitamin D in an individual's diet. The U.S. Agency for International Development (USAID) shows that incorporating dried milk can help improve the nutritional status of patients in a therapeutic feeding program. One-third cup of fat free dry milk reconstitutes into one cup of fluid milk, the Washington State Dept. of Agriculture Food Programs website shows. There are two types of dried milk: instant and non-instant. Instant dried milk reconstitutes more easily into liquids, and non-instant dried milk can be incorporated into baked or cooked recipes, the Washington State Dept. of Agriculture Food Programs website adds.
Calories
The U.S. Department of Agriculture National Nutrient Database for Standard Reference shows that dried milk provides 82 calories per one-third cup, 23 g, serving that is reconstituted into one cup of fluid milk. In comparison, nonfat fluid milk provides 83 calories. Per 100 grams, dried milk provides 362 calories, according to the website of USAID.
Fat and Protein
Because fat free dry milk or instant nonfat dry milk is derived from skimmed or nonfat milk, it provides trace amounts of fat. The U.S. Dept. of Agriculture shows that it provides 0.17 g fat per one-third cup portion. Fat free dry milk is a good source of high quality protein, the Washington State Dept. of Agriculture Food Programs website shows. One cup of reconstituted dry milk provides 8 g protein, equivalent to that of one glass of fluid milk, one egg, or one ounce of cooked beef, pork, chicken or tuna.
Calcium, Vitamin A, and Vitamin D
Fat free dry milk provides 30 percent of your daily calcium needs, 10 percent of your vitamin A, and 25 percent of your vitamin D, when it is fortified with vitamins A and D. As such, the Washington State Dept. of Agriculture Food Programs website shows that drinking dry milk and adding it to food helps you meet your calcium needs. It emphasizes the importance of consuming adequate calcium because it helps prevent osteoporosis, or brittle bones. The Dietary Guidelines for Americans recommends consuming two to three cups of milk, or eating the equivalent in dairy foods like yogurt and cheese, per day.
Carbohydrates
Fat free dry milk is a source of dairy carbohydrates, just like fluid milk. One-third cup dried milk provides 12 g carbohydrates. The Dietary Guidelines for Americans recommends consuming about 270 g carbohydrates per day, so milk is a wise choice to help you meet those recommendations. The sugar in milk is primarily lactose, which some individuals can struggle to digest. Despite this, the Washington State Dept. of Agriculture Food Programs website shows that even those with low-level lactose intolerance may be able to tolerate drinking one-half to one cup of reconstituted milk with meals.
References
- The Dietary Guidelines for Americans, 2005: Ch. 2 Adequate Nutrients Within Calorie Needs: Table 2: "Comparison of Selected Nutrients..."
- Washington St. Dept. of Agriculture: Food Programs: "INSTANT NONFAT DRY MILK POWDER -- Background Information"
- USAID Food for Peace: Section II: Food Commodity Fact Sheets: Non Fat Dry Milk
- U.S. Dept. of Agriculture National Nutrient Database for Standard Reference: Milk, dry, nonfat, instant, with added vitamin A and vitamin D #01092
- U.S. Dept. of Agriculture National Nutrient Database for Standard Reference: Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) #01085
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