Milk provides important nutrients such as calcium, vitamin D, potassium and protein, and the USDA recommends adults to consume at least 3 cups of milk daily. Milk is available in different fat contents, ranging from zero to whole, which is 3.25 percent butterfat. Understanding which types contain more fat can help you make healthy diet choices.
Significance
The USDA recommends that most of your dairy choices be low- or non-fat. Low-fat milk still provides all the nutrients of whole, without as much saturated fat. Consuming too much saturated fat might increase your risk of heart disease. The American Heart Association recommends limiting your saturated fat intake to less than 7 percent of total daily calories.
Fat Analysis
Two percent milk contains more fat and calories than 1 percent milk. In one cup of 2 percent milk, you get 5 g of fat, 3 g of which are saturated, and 122 calories. In one cup of 1 percent milk, you get 2 g of fat, all of which is saturated, and 102 calories.
Comparisons
Either 1 percent or 2 percent milk is a better choice than whole milk. One cup of whole milk contains 146 calories and 8 g of fat, 5 g of which is saturated. If you want the least calories and fat from your milk, consider choosing nonfat, also called skim milk. It provides just 80 calories and no fat per cup.
Considerations
Some manufacturers produce 1 ½ percent milk, which offers some of the denser qualities of 2 percent with less fat. A cup of 1 ½ percent milk offers 110 calories with 4 g of fat, 1.5 g of which is saturated. If you are reluctant to switch to lower fat milk because you prefer the taste of 2 percent or whole, consider using lower fat options for soups, casseroles, cereal and baking. You are less likely to notice the qualities of low-fat milk in these applications.
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