Skim milk has an abundance of necessary nutrients. Although milk and other milk products are generally considered good sources of calcium, skim milk also offers potassium, protein, phosphorus, riboflavin, niacin and vitamins A, D and B12. Skim milk isn't less nutritious for you than whole milk, says the Nemours Foundation; the only difference is that skim milk contains far less butterfat, making it a healthier choice for adults.
About Skim Milk
According to the definition established by the U.S. Department of Agriculture, skim milk, also called nonfat milk, has a butterfat content of 0.5 percent or less. Low-fat milk contains 1 percent butterfat, while reduced-fat milk contains 2 percent butterfat.
Skim Milk Serving
A single serving of skim milk is the equivalent of 1 cup. A serving of nonfat milk has 91 calories, only 5.4 which come from fat. One cup of milk gives you 1 percent of your daily value, or DV, for fat. Of the total fat content present in skim milk, only 2 percent is derived from saturated fat. According to the USDA Food Pyramid, adult men and women age 19 and older need 3 cups of food in the milk group each day. The USDA encourages adults to choose skim milk or low-fat milk over reduced-fat and whole milk.
Vitamins
A serving of skim milk gives you 25 percent of your DV for riboflavin, 24 percent for vitamin D, 16 percent for vitamin B12 and 10 percent for vitamin A. The same serving gives you less than 10 percent of your DV for thiamin, vitamin C, niacin, vitamin B6, folate and pantothenic acid.
Minerals
Skim milk is an excellent source of calcium, with a single serving giving you 32 percent of your DV for calcium. The same serving also gives you 25 percent for phosphorus, 12 percent for potassium and less than 10 percent for iron, magnesium, sodium, zinc, copper and selenium.
Protein
A serving of skim milk gives you 17 percent of your DV for protein. In a 91-calorie serving of skim milk, around 37 calories come from protein.
Other Choices
Dairy foods such as skim milk can reduce your risk of colon cancer and osteoporosis, notes the Harvard School of Public Health. However, skim milk and other dairy products aren't your only source of calcium. Supplement your diet with plant-based foods high in calcium, such as bok choy, collard greens, soy milk and baked beans.
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