Soy & Skim Milk Nutritional Facts

When choosing milk, consumers have an abundance of options, depending on their dietary needs and personal taste. Skim milk is a type of cow's milk that has almost all of its fat content removed. Soy milk is an option for those who cannot tolerate or do not want to consume dairy products. Both types are full of nutrients and can be found in the dairy aisle.

Soy Milk

Soy milk is created from soy beans that have been steeped in water, crushed and then drained. Soy milk comes fortified with iron and calcium so it is similar in nutritional value to cow's milk, but created with plant-based protein. Depending on the manufacturer, one cup of soy milk contains 7 to 11 grams of protein, 1 milligram of iron and up to 300 milligrams of calcium, according to the Center for Young Women's Health.

Skim Milk

Skim milk is made by separating and removing the fat content of milk, a process that used to be done by "skimming" the fat off the top. The milk that is left has 0.5 percent fat. Skim milk contains 8.7 grams of protein, 349 milligrams of calcium and only 5 milligrams of cholesterol. Because some vitamins are stored in the fat of milk that is removed, it is often fortified with vitamins A and D, but also naturally contains vitamin B2, according to the Answer Fitness website.

Benefits

Because soy milk and skim milk have similar nutritional qualities, drinking either type can benefit those trying to lose weight. In a 2007 study by Northern Illinois University, Judith Lukaszuk, a registered dietitian, found that study participants who drank three glasses of either soy or skim milk daily lost weight. The nutritional benefits of both skim milk and soy milk promotes weight loss when combined with a lower-calorie diet.

Significance

Soy milk and skim milk provide calcium to protect against osteoporosis. The National Academy of Sciences recommends that adults age 19 to 50 receive at least 1,000 milligrams of calcium daily; while adults over 50 get 1,200 milligrams a day. Calcium protects against osteoporosis, a type of bone disease that decreases bone density and contributes to fractures. The Harvard School of Public Health states that soy milk is an adequate substitute for cow's milk for the recommended daily amounts of calcium.

Recommendations

The nutritional properties of soy milk vary depending on manufacturer, so if you are looking for certain nutrients, be sure to read labels before purchase. Soy milk may also contain isoflavones, a type of compound that mimics some effects of estrogen and can ease symptoms associated with menopause. Skim milk, unless it has been fortified with other ingredients, should have few ingredients beyond milk and contain the same nutritional qualities regardless of the brand by which it is sold.