Non-fat dry milk, also called powdered milk ,is simply milk from which the cream and the water has been removed, leaving the minerals, vitamins, amino acids, protein and sugars intact. Dry milk, which can be used in recipes calling for milk, needs only the addition of water to become fluid milk. Although some people consider the flavor less palatable than that of fresh milk, non-fat dry milk is high in protein and packed with calcium.
The Basics
Three-quarters of a cup of non-fat dry milk, the amount needed to make a quart of reconstituted milk, contains 17.90 g of protein, 0.37 g of total fat and 26.62 g of total carbohydrates in the form of milk sugar, or lactose. It is a good source of both protein and carbohydrates, while offering very little fat and sodium. The same 3/4 cup of non-fat dry milk contains 183 calories, meaning that an 8-oz. glass of reconstituted milk contains about 45 calories, which is less than that of an apple. It also provides over 4 g of protein, roughly the same as is found in 1 tbsp. of peanut butter, at half the calories. Reconstituted non-fat dry milk is also low in cholesterol, with an 8-oz. glass containing a negligible 2 mg. You would need to drink 92 glasses to equal the 185 mg of cholesterol found in one large poached egg.
Minerals and Vitamins
Non-fat dry milk is an excellent source of calcium, with an 8-oz. glass providing 157 mg, or 10 percent of the recommended daily value. Calcium is essential for the development of healthy bones and teeth as well as for proper functioning of the heart, nervous system and muscles. Other minerals in non-fat dry milk include magnesium, potassium, zinc and phosphorus, which helps the body absorb calcium. Non-fat dry milk that has been fortified with vitamin D offers up 99 IU per reconstituted 8-oz. serving. According to University of Maryland Medical Center, clinical studies suggest that vitamin D in combination with calcium can help prevent osteoporosis. If you opt for fortified non-fat dry milk, you will also receive a substantial 490.5 IU of vitamin A per 8-oz. glass. The fat-soluble vitamin is essential for immune system function and good vision.
Amino Acids
Milk, whether fresh or powdered, contains all nine of the essential amino acids required for human health that you must get from diet. Tryptophan is needed to make serotonin in the body, which may help promote restful sleep and stable mood. Tyrosine is vital to the formation of neurotransmitters such as epinephrine and dopamine. In a clinical review published in 2006 in "The Journal of Nutrition," the authors concluded that leucine regulated the oxidative use of glucose in the skeletal muscles and played a role in enhancing weight loss.
Preparation and Usage
To make a quart of reconstituted milk, combine 3/4 cup of non-fat dry milk with 3 and 3/4 cups of water. For optimal flavor, Hillbilly Housewife recommends using very cool water, chilling the milk for 4 hours before serving and adding a drop of vanilla. According to the University of Guelph, non-fat dry milk can be stored for up to 3 years. Keep it in a container that protects from light, moisture and air.
References
- USDA: National Nutrient Database
- University of Maryland Medical Center; Tryptophan; UMMC Staff; February 2008
- Hillbilly Housewife; Saving Money With Powdered Milk
- University of Guelph; FoodScience; Concentrated and Dried Dairy Products
- University of Maryland Medical Center; Calcium; UMMC Staff; March 2009
- University of Maryland Medical Center; Tyrosine; UMMC Staff; July 2010
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