So contrary to what many people think, whole milk does not have more protein than skim milk.Ĭarbohydrates are slightly higher in skim milk versus whole milk, and so are sodium or salt levels, but this is a function of removing the fat from skim milk, which leaves behind a slightly higher ratio of sodium and carboydrates by volume. Lets compare the protein, carbohydrate, calcium and potassium levels of a 8 oz serving of whole milk versus the same serving size of skim milk. And the protein is the stuff that really makes skim milk shine. This is because when you remove the fat, you increase the amount of protein available in the same amount of liquid. You lose the stuff you dont want namely the artery-clogging fat and you end up with more of the good stuff (protein) gram-for-gram than with the whole milk. How could this be? After all, youre removing something from the whole milk, right? Doesnt that usually mean you lose something? Ironically, while processing normally strips out nutrients in other foods like whole grains, in the case of skim milk, the skim or fat-free varieties of milk are actually more nutritionally-dense than the whole or full-fat versions. In terms of calories, whole milk weighs in at 147 calories, in comparison to the 91 calories in skim milk.Ĭlearly choosing skim milk over whole or even 2% milk makes the most sense from a fat and calorie perspective.īut what about the difference in nutrition between skim milk and whole milk? Does the skimming process remove any nutrients? Nutritional Content of Skim Milk versus Whole Milk For comparisons sake, whole cows milk has around 3.5 percent fat, or 7.9 grams of fat (4.6 grams of which are the bad saturated type of fat) in a 1 cup (16 oz) serving. Low-fat, semi-skimmed milk or 1% milk has between 1 and 2 percent fat. Skim milk (also labeled as fat-free milk or non-fat milk) generally has less than 0.5 percent milk fat. In modern milk processing, the de-fatting process is done with centrifuges (basically the milk is spun around inside a big stainless steel tank and the fat is separated and drained off.) What is left is the protein-rich, low-fat liquid below the layer of fat. Traditionally, this was done by letting milk settle, and then skimming the fat off the top of the milk. Skim milk is whole milk from dairy cows that has most or all of its fat removed. But aside from the weight loss claims (which well take a look at later), there are additional reasons that including skim milk in your diet can keep you fit, trim and healthy. Milk it does a body good has a new meaning for people looking to add muscle, stave-off bone loss and reduce body fat.Ī flurry of research albeit, mostly funded by the dairy industry over the past few years has suggested that including skim milk or fat-free milk into your diet can actually help you lose weight. Learn how adding skim milk to your diet can help you build muscle, strengthen bones and maybe even lose some body fat along the way. ![]() A Few Words on the Great Dairy Controversy.Got Milk for Muscle? Muscle Building Benefits of Milk.What Are Those Other Ingredients in Skim Milk?.Nutritional Content of Skim Milk versus Whole Milk. ![]()
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