Instant nonfat powdered milk is a convenient way to obtain extra nutrients and calories.. You can also use instant, nonfat powdered milk to boost your protein intake. You can purchase instant, nonfat powdered milk in the baking aisle at most grocery stores.
Protein Content and Composition
A 1/3 cup serving of instant nonfat powdered milk contains 8 g of protein. This 1/3 cup make 1 cup of milk when reconstituted in water. The average person needs at least 10 percent of his daily calories to come from protein. For a 2,000-calorie diet, this amounts to 50 g, which means that 1/3 cup of instant, nonfat powdered milk offers 16 percent of this daily need. The protein in instant, nonfat powdered milk is 80 percent casein and 20 percent whey, notes the U.S. Dairy Export Council. Both types of protein are highly digestible.
Complete Protein
The protein in instant, nonfat powdered milk is complete, meaning it contains all of the essential amino acids that your body cannot produce on its own. Other animal products, including meat, poultry, fish and eggs, are also complete proteins. Most plant-based proteins, with the exception of soy and quinoa, lack one or more of the essential amino acids and thus are considered incomplete. Unlike nonfat powdered milk, you must combine plant proteins with other complementary proteins to get all the amino acids you need for good health. Instant, nonfat powdered milk also provides some non-essential amino acids that children need in significant quantities.
Benefits
Instant, nonfat powdered milk is inexpensive and shelf-stable. Choosing instant nonfat milk helps you keep your intake of saturated fat in check. Choose milk powder with added vitamin A and D to get 544 IU of vitamin A and 101 IU of vitamin D. The powder also provides 283 mg of calcium, 227 mg of phosphorus and 392 mg of potassium.
Uses
You can add the powdered milk to smoothies, casseroles, soups and baked goods to boost the protein content. Instant, nonfat powdered milk can also be part of a weight-gain diet. Add it to a glass of skim milk to double the calorie and protein content without adding fat. Instant, powdered nonfat milk is also a nonperishable source of protein when you do not have access to refrigeration.
References
- Institute of Medicine: Dietary Reference Intakes - Macronutrients
- USDA Nutrient Database: Milk, Dry, Nonfat, Instant, With Added Vitamin A and Vitamin D
- U.S. Dairy Export Council: Milk Powder Nutritional Information
- Go Ask Alice!; Complete and incomplete proteins in grains and vegetables?; Aug. 8, 2003
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