The Nutritional Content Of Eight Ounces Of Skim Milk

The many nutrients in milk underlie the inclusion of dairy products as an essential food group. To help limit your cholesterol and saturated fat intake, the "Dietary Guidelines for Americans 2005" recommends low-fat or skim milk instead of whole milk. The nutritional content of an 8-oz. glass of skim milk is nearly identical to a similar serving of whole milk, with the exception of fewer calories and less fat.

Protein

Skim milk contains concentrated, high-quality protein, with more than 8.2 g in an 8-oz. serving --- approximately 20 percent of the recommended daily intake of protein for adults. High-quality protein, also known as whole or complete protein, contains all of the building blocks your organs and tissues require to assemble new proteins within your body. Add a half cup of skim milk to a bowl of whole-grain cereal in the morning to begin your day with a balanced meal of protein, carbohydrates and fiber.

Carbohydrates

Milk contains the sugar lactose, a natural carbohydrate. An 8-oz. glass of skim milk provides you with 12.2 g of carbohydrates, which your body converts into energy. If you have trouble digesting milk, try a reduced-lactose brand of skim milk, which has the same level of carbohydrates as regular skim milk. With lactose-reduced milk, the natural milk sugar lactose is broken down into simpler sugars during processing to prevent digestive system upset. Alternatively, you can take an over-the-counter supplement containing the enzyme lactase just before drinking milk to prevent digestive upset. The supplement aids your body in breaking down milk sugar.

Vitamin D

Milk is an excellent source of vitamin D. Because few foods contain vitamin D, drinking milk is an important way you can help prevent the development of a vitamin D deficiency. An 8-oz. glass of skim milk provides you with 2.9 micrograms of vitamin D, slightly less than the 3.2 micrograms in whole milk. Vitamin D is one of the most important nutrients your body needs to form and maintain strong bones. Inadequate vitamin D in your diet may lead to the development or worsening of osteoporosis, a condition in which your bones become weak and susceptible to fracture.

Calcium

Calcium is another essential nutrient needed to support your bone health, and milk is a good dietary source of this mineral. An 8-oz. glass of skim milk contains approximately 300 mg of calcium, 25 to 30 percent of the recommended daily intake, depending on your age. Calcium solidifies your bones and gives them strength. If you do not have a sufficient amount of calcium in your diet, your bones may become weak. To increase your milk intake as a source of dietary calcium, try adding creamed vegetables or soups to your nutrition plan.