Various types of milk contain different levels of nutrients. You can choose from whole, 1 or 2 percent, skim milk or a variety of non-dairy "milk" substitutes, depending on your personal tastes and nutritional needs. Choose full fat milk if you are trying to gain weight, skim or low-fat milk if you wish to lose weight or reduced dietary fat and non-dairy milks, such as rice or soy milk, if you are lactose intolerant or have ethical or religious concerns about consuming animal products.
Whole or Full Fat Milk
One cup of whole milk contains 152 calories, 8 g of protein, 8 g of fat and 12 g of carbohydrate. Whole milk supplies at least 28 mg, or 29 percent, of the daily value of calcium and 313 IU, or 6 percent, of the DV of vitamin A. Many brands of milk are fortified with a significant percentage of your DV of vitamin D but quantities vary by brand.
Reduced or 2 Percent Fat Milk
If you don't like skim milk but are trying to reduce calories and fat in your diet, you might drink reduced or 2 percent fat milk, a cup of which contains 122 calories and 5 g of fat. Like whole milk, it contains 8 g of protein and 12 g of carbohydrate and provides 285 mg of calcium and 184 IU of vitamin A.
Low or 1 Percent Fat Milk
Low, or 1 percent, fat milk is lower in calories and fat than whole or reduced fat milk but still has a richer taste than skim milk. A cup of low-fat milk contains 101 calories, 2 g of fat, 8 g protein and 12 g carbohydrate. It also has 285 mg of calcium and 92 IU of vitamin A.
Skim or Non-fat Milk
A cup of skim or non-fat milk, as its name implies, does not contain fat, but still provides 8 g of protein, 12 g of carbohydrates and 285 g of calcium in only 90 calories. It only has 46 IU of the fat soluble vitamin A.
Non-dairy "Milks"
If you are lactose intolerant or prefer not to consume animal products, look for dairy-free soy or rice milk. Precise nutrition varies with brand, but is generally comparable to dairy milk. A cup of soy milk may contain 90 to 120 calories, 3 to 5 g of fat, 5 to 12 g of carbohydrates, 6 to 8 g of protein and 80 to 320 mg of calcium.
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