What are the differences between low-fat milk and skim milk?
Low-fat milk (1%) has about 2.4 g of fat per cup and roughly 102 calories, while skim milk has about 0.2 g of fat and roughly 83 calories. Protein and calcium are almost the same. The USDA values below show the gap is mostly fat, calories and richness.
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In this article
Low-fat milk vs skim milk: nutrition per cup
USDA FoodData Central lists values per 100 g. The per-cup numbers are our calculation (cup = 244 g, skim 245 g).
| Milk | Calories | Fat | Protein | Calcium |
|---|---|---|---|---|
| Whole (3.25%) | about 149 | 7.9 g | 7.7 g | 276 mg |
| Reduced fat (2%) | about 122 | 4.8 g | 8.1 g | 293 mg |
| Low fat (1%) | about 102 | 2.4 g | 8.2 g | 305 mg |
| Skim (nonfat) | about 83 | 0.2 g | 8.3 g | 299 mg |
What do the label words mean?
Low-fat milk is usually sold as 1% milkfat and reduced-fat milk as 2%. Skim milk is sold as skim, nonfat or fat-free. FDA lets milk products use “skim” as a fat-free term, and fat-free means less than 0.5 g of fat per serving. Under FDA rules, a “low fat” claim means 3 g or less of fat per serving. Note that 2% milk is not “low fat” in the labeling sense; it is called reduced fat.
Which is healthier?
For protein and calcium there is almost no difference. Skim has the fewest calories and least saturated fat (0.06 g per 100 g against 0.63 g for 1%, both in USDA data). Which suits you depends on your calorie needs and taste. If a doctor or dietitian has given you fat or calorie limits, follow that advice.
How do they taste and cook?
This part is general guidance. Skim milk tastes thinner and is less creamy; 1% sits between skim and 2%. In sauces, puddings and coffee, lower-fat milk gives a less rich result, and skim foams well but with less body. Milk with more fat is more forgiving in cooking.
A quick way to choose
- Want the fewest calories: skim.
- Want some creaminess with fewer calories than whole: 1%.
- Cooking rich dishes: 2% or whole.
People also ask
Is skim milk the same as low-fat milk?
No. Skim (nonfat) milk has almost no fat, about 0.2 g per cup. Low-fat milk is 1% milkfat, about 2.4 g per cup (our calculation from USDA data).
Does skim milk have less calcium than low-fat milk?
No. USDA data show about 122 mg per 100 g for skim and 125 mg for 1% milk, which is essentially the same.
What percent fat is skim milk?
Under 0.5 g of fat per serving is the FDA test for a fat-free claim, which milk can word as "skim". USDA lists fortified skim milk at 0.08 g fat per 100 g.
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