The U.S. Department of Agriculture encourages you to choose low- or non-fat dairy products to minimize your intake of saturated fat. Skim milk is a non-fat option that also provides you with calcium, protein, potassium and other vitamins and minerals. Skim milk actually has a nutritional advantage over whole milk with fewer calories.
Calories and Macronutrients
One cup of skim milk, with added vitamin A, contains 83 calories and less than 1 gram of fat. Compare this to a cup of whole milk with 3.25 percent milkfat, which contains 146 calories and 8 grams of fat – almost 5 grams of which are saturated. Skim milk provides 8.3 grams of protein per cup. The protein in milk is complete, meaning it provides all the amino acids your body cannot produce on its own, and is on a par with eggs, meat and soy for a protein source. A cup of skim milk contains 12 grams of carbohydrates, all of which come from the natural sugar in milk called lactose.
Vitamins
Skim milk, with added vitamin A, provides 10 percent of the daily value for vitamin A, based on a 2,000-calorie diet. Skim milk is also a source of several B vitamins – including vitamin B-12. B-12 is found in animal products and some fortified cereals. For vegetarians who consume dairy, skim milk, with 22 percent of the daily value per cup, is a good alternative to meat sources. Skim milk provides 26 percent of the daily value for riboflavin as well.
Minerals
If you consume 3 cups of skim milk daily, you nearly meet 100 percent of the daily value for calcium. Skim milk actually contains more calcium than whole milk – 306 milligrams versus 275 milligrams per cup. Skim milk also provides other bone-building minerals, including 25 percent of the daily value for phosphorus and 7 percent for magnesium. Skim milk is a high-potassium food, with 382 milligrams per cup. Potassium is important to your ability to regulate fluids and minerals as well as to moderate blood pressure. Skim milk is also a source of the trace minerals selenium and zinc.
Sodium
Sodium naturally occurs in all milk, including non-fat versions. One cup of skim milk provides 103 milligrams of sodium. If you are on a restricted sodium diet, be sure to count this towards your daily total.
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