Skim milk provides all the nutrition of whole milk without the added fat or calories. You can use skim milk and its products, such as fat-free yogurt, as a substitute for whole milk to reduce the calories in many recipes.
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Calories and Sugar
Skim milk contains 80 to 90 calories per 8-ounce cup, depending on the brand. Most of these calories come from skim milk’s carbohydrate content. Each serving of skim milk has 12 grams of sugar in the form of lactose, also known as milk sugar.
One 8-ounce cup of skim milk has no total fat and only 5 milligrams of cholesterol. It provides 8 grams of protein, as well as 30 percent of the calcium and 10 percent of the vitamin A you need daily, based on a 2,000-calorie diet.
Replacing whole and reduced-fat milk with skim milk can aid in weight loss because of skim milk's lower calorie content, while the absence of saturated fat and low cholesterol in skim milk can assist in controlling cholesterol levels and promoting heart health.