Low fat milk

Dairy

Item Rating: 71/100

1 serving (240 grams) contains 102 calories, 8.0 grams of protein, 2.4 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		102
% Daily Value*
Total Fat		2.4 g	3%
	Saturated Fat	1.5 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		10.0 mg	3%
Sodium		107.0 mg	4%
Total Carbohydrates		12 g	4%
	Dietary Fiber	0 g	0%
	Sugars	12 g
protein		8.0 g	16%
Vitamin D		120 mcg	600%
Calcium		305.0 mg	23%
Iron		0.1 mg	0%
Potassium		366 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 21 cal (21.3%)

Protein: 32 cal (31.5%)

Carbs: 48 cal (47.2%)

About Low fat milk

Low-fat milk is a dairy product that has had a portion of its cream removed to reduce overall fat content, typically containing 1-2% fat by weight. This product originated as part of dietary efforts to lower saturated fat intake while retaining the essential nutrients found in milk. It is commonly consumed globally and features prominently in cuisines of Western countries, often added to beverages, cereals, or used in cooking and baking. Low-fat milk is an excellent source of high-quality protein, calcium, and important vitamins such as vitamin D and B12, with fewer calories and fat compared to whole milk. One cup (240 ml) of low-fat milk typically contains approximately 8 grams of protein, 12 grams of carbohydrates (primarily lactose), and 2.5 grams of fat, making it a nutrient-dense option for balanced diets.

Health Benefits

• Supports bone health due to high calcium content (300 mg per cup, approximately 23% of the daily value).
• Promotes muscle repair and maintenance with 8 grams of high-quality protein per serving.
• Supports red blood cell production and neurological health with vitamin B12 (1.2 mcg per cup, about 50% of the daily value).

Dietary Considerations

Allergens: Contains milk (lactose and milk proteins, including casein and whey)

Suitable for: Vegetarian diets, low-fat diets

Not suitable for: Vegan diets, lactose-free diets, individuals with milk allergies

Selection and Storage

Store low-fat milk in the refrigerator at or below 40°F (4°C) and consume it by the use-by date for optimal freshness and safety. Once opened, keep the container sealed and use within 5-7 days.

Common Questions About Low fat milk Nutrition

Is low-fat milk high in protein?

Low-fat milk contains about 8 grams of protein per 1-cup (240 ml) serving, making it a good source of high-quality protein. This protein is complete, offering all nine essential amino acids, which are critical for muscle repair and overall body function.

Can I drink low-fat milk on a keto or low-carb diet?

Low-fat milk is not ideal for strict keto diets due to its carbohydrate content, with approximately 12 grams of naturally occurring lactose per 1-cup (240 ml) serving. However, it can fit into moderate low-carb diets if consumed in small quantities.

What are the health benefits or concerns of drinking low-fat milk?

Low-fat milk is an excellent source of calcium (around 300 mg per serving) and vitamin D, both of which support strong bones. It is lower in saturated fat compared to whole milk, making it heart-healthier. However, individuals who are lactose intolerant may experience discomfort due to its lactose content.

How much low-fat milk should I drink per day?

For most adults, 1-2 servings (1 cup each) of low-fat milk daily can provide essential nutrients like calcium and vitamin D without excessive calories or fat. This amount can vary depending on individual dietary needs and caloric intake goals.

How does low-fat milk compare to whole milk and plant-based milk alternatives?

Compared to whole milk, low-fat milk has fewer calories (about 100 vs. 150 calories per cup) and less saturated fat. Compared to plant-based milks like almond or oat milk, low-fat milk generally has more protein but lacks fiber. It also contains lactose, which plant-based options are free from, making the latter suitable for lactose-intolerant individuals or vegans.

Data Sources & Scientific References

1. Calcium and Vitamin D: Important at Every Age

   NIH Office of Dietary Supplements

   Explains the health benefits of calcium and vitamin D, key nutrients found in low-fat milk, essential for bone health.

   View source →
2. Dairy Consumption and Risk of Cardiovascular Disease: A Systematic Review

   American Journal of Clinical Nutrition

   Examines the role of low-fat dairy, including milk, in reducing cardiovascular disease risk based on clinical studies.

   View source →
3. Dietary Guidelines for Americans, 2020-2025: Make Every Bite Count

   U.S. Department of Agriculture and U.S. Department of Health and Human Services

   Highlights the role of low-fat dairy options, like milk, in a healthy dietary pattern.

   View source →