Milk is high in a number of vitamins and minerals and is a rich source of high-quality protein. Dairy products, such as milk, are often high in fat, saturated fat and cholesterol, which can all be harmful to the cardiovascular system. Skim milk is very low in fat, and substituting skim for whole milk is an effective way to meet your dairy and protein needs without the adverse cardiovascular effects.
Calories
A 1-cup serving of skim milk contains 80 calories, none of which are from fat. Whole milk, on the other hand, contains about 150 calories with 70 from fat. A 1-cup serving contains about 4 percent of your daily calorie intake, based on a 2,000-calorie diet, or about 3 percent, based on a 2,500-calorie diet.
Fat and Cholesterol
Skim milk contains just a trace amount of fat, usually less than 1 g per 1-cup serving. Skim milk is also free of saturated and trans fats. Whole milk contains 9 g of fat per serving, or about 14 percent of the daily value for this nutrient. Whole milk also contains 5 g of saturated fat, or 27 percent of the daily value per serving. Skim milk contains 5 mg of cholesterol, whereas whole milk contains 35 mg.
Protein and Carbohydrates
Both skim milk and whole milk contain the same amount of protein with 8 g per 1-cup serving. Adults generally need between 50 and 175 g of protein each day, depending on physical activity levels. Skim and whole milk also each contain 11 g of carbohydrate, or about 4 percent of the daily value for this nutrient.
Minerals
Skim milk contains 125 mg of sodium per serving, or about 5 percent of the daily value for this mineral. Sodium is helpful for maintaining fluid balance, but too much of this mineral can cause high blood pressure. Skim milk is also rich in potassium, a mineral that helps with muscle and nervous system function. Each serving of milk contains 30 percent of the daily value for calcium, which the body needs for healthy bones and teeth. Skim milk contains a trace amount of iron, which helps produce red blood cells. Skim milk also contains phosphorous, which helps the body make energy and form bones and teeth.
Vitamins
A 1-cup serving of skim milk contains about 10 percent the daily value of vitamin-A, and 2 percent that of vitamin-C. The body needs vitamin-A for eye and immune system health, and vitamin-C helps hold tissues together, heals wounds and fights off illness. Milk is high in riboflavin and vitamin-B12 as well. Riboflavin helps convert carbohydrates into energy and vitamin-B12 helps produce red blood cells.
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