One cup of nonfat (skim) milk contains 83 calories. Nonfat milk has all the nutrients of whole milk, except for the fat. It’s an excellent source of calcium, vitamin D, and protein. Nonfat milk is a smart choice if you’re watching your weight or fat intake.
How Many Calories are in Nonfat Milk?
The calorie content of nonfat milk is:
|1 cup (8 oz)||83|
|1⁄2 cup (4 oz)||45|
As you can see, one cup of nonfat milk contains 83 calories. This is the standard serving size used on nutrition labels for milk.
Some key things to know about the calorie content of nonfat milk:
– It has significantly fewer calories than whole milk, which contains 146 calories per cup.
– It has slightly fewer calories than lowfat (1%) milk, which has 102 calories per cup.
– The calories come mostly from the natural lactose (milk sugar) and protein.
– There are no calories from fat since the milkfat has been removed to make it nonfat.
So if you’re counting calories or fat grams, nonfat milk is the best choice among milks.
Nutrition Facts for Nonfat Milk
Here is the full nutrition information for one cup of nonfat milk from the USDA:
|Nutrient||Amount||% Daily Value|
|Total Fat||0 g||0%|
|Saturated Fat||0 g||0%|
|Trans Fat||0 g|
|Total Carbohydrate||11 g||4%|
|Dietary Fiber||0 g||0%|
|Total Sugars||12 g|
|Vitamin D||124 IU||31%|
As you can see, nonfat milk is an excellent source of nutrients, while being low in calories and fat.
Some key highlights:
– It provides 30% of the Daily Value for calcium and 25% DV for vitamin D. These nutrients are added to almost all milk.
– It contains 16% DV for high-quality protein. Milk protein has the right balance of amino acids for human needs.
– It’s naturally lactose-free, with 12 grams of lactose sugar per cup. Lactose may be poorly digested by some people.
– It’s fortified with vitamin A and vitamin D for bone health.
– It provides potassium, phosphorus, selenium, and B vitamins.
Overall, nonfat milk is loaded with vitamins and minerals, with minimal fat and calories.
Benefits of Drinking Nonfat Milk
Here are some of the top health benefits associated with nonfat milk:
– **Strong bones:** Nonfat milk is high in calcium and vitamin D, essential nutrients for bone density and strength. Just one cup provides 30% of the recommended Daily Value (DV) for calcium.
– **Lower obesity risk:** People who drink nonfat or low fat milk have lower rates of obesity than those who drink whole milk, per studies. The lack of fat helps lower calorie intake.
– **Muscle-friendly protein:** Milk protein contains leucine and other amino acids to build and repair muscles after exercise. The 8 grams of protein per cup aids muscle growth.
– **Hydration:** The water and electrolytes in nonfat milk can help hydrate the body as effectively as a sports drink after exercise.
– **Heart health:** Some research links dairy intake with improved blood pressure and cholesterol levels, which promotes heart health.
– **Nutrient absorption:** The vitamin D in nonfat milk helps the body absorb calcium more efficiently for better bone health.
– **Lower diabetes risk:** Nonfat dairy intake is linked to a lower risk of developing type 2 diabetes in large observational studies.
So nonfat milk provides a powerhouse package of nutrients with science-backed health benefits, for minimal calories and fat.
Nonfat Milk vs. Whole Milk
How does nonfat milk compare to whole milk nutritionally?
Whole milk contains more fat and calories – here’s a comparison:
|Nutrient||Nonfat Milk (1 cup)||Whole Milk (1 cup)|
|Calcium||302mg (30% DV)||276mg (28% DV)|
|Vitamin D||124IU (31% DV)||124IU (31% DV)|
As you can see:
– Whole milk has nearly double the calories per cup compared to nonfat milk.
– Whole milk provides 8g of fat per cup, while nonfat milk has 0g.
– They contain the same amount of protein, carbs, calcium and vitamin D.
– The fat-soluble vitamins A and E are higher in whole milk.
So while whole milk has more fat-soluble vitamins, nonfat milk is the clear winner if you’re counting calories or limiting fat or saturated fat.
Nonfat Milk vs. Lowfat (1%) Milk
How does nonfat milk compare to lowfat (1%) milk?
Lowfat milk has slightly more fat and calories than nonfat. Here’s how they compare per cup:
|Nutrient||Nonfat Milk||1% Milk|
The key differences:
– 1% milk has 19 more calories and 2.5g more fat than nonfat milk.
– Vitamin A is higher in 1% milk since it’s a fat-soluble vitamin.
– Calcium, protein and carbs are virtually identical.
So if you’re limiting fat and calories, nonfat milk is preferable over 1% milk. But 1% milk is still relatively low in fat compared to whole milk.
Tips for Using Nonfat Milk
Here are some tips for using nonfat milk:
– Keep nonfat milk on hand for cereal, oatmeal, smoothies, or just a cold glass of milk.
– Use it instead of whole milk in recipes like pancakes, waffles, and French toast. You’ll save about 60 calories per cup.
– For creamier texture in recipes, you can blend nonfat milk with a small amount of fat like butter or cream cheese.
– When baking, you can replace whole milk with nonfat milk combined with oil. For every 1 cup of whole milk, use 1 cup nonfat milk plus 1-2 tbsp oil.
– Mix it with protein powder, yogurt and fruit for a nutritious post-workout shake.
– Heat it up and add a dash of cinnamon for a cozy, low-calorie drink.
– Make overnight oats with nonfat milk instead of whole milk to save calories.
– Use it instead of water when making soups, oatmeal, or cream sauces for extra richness.
So in most recipes or uses for milk, nonfat milk can directly replace whole milk for big calorie savings. Give it a try as your daily milk option if you’re counting calories or fat grams!
Nonfat Milk and Weight Loss
Does drinking nonfat milk help with weight loss?
There’s some evidence that nonfat dairy foods can aid fat loss:
– **Lower calorie intake:** Substituting nonfat milk for whole milk reduces calories, which helps create a calorie deficit needed for weight loss.
– **Increase fullness:** Dairy increases feelings of fullness compared to other drinks, which may prevent overeating. The protein in nonfat milk contributes to satiety.
– **Preserve lean muscle:** The high-quality protein helps build and maintain muscle mass when dieting, which boosts metabolism.
– **Burn fat:** The calcium and vitamin D in milk may help stimulate fat breakdown and discourage fat production and storage.
– **Yogurt for gut health:** Nonfat yogurt aids digestion and gut health, which benefits weight management.
However, more research is still needed on nonfat dairy and weight loss. The evidence is stronger for yogurt than milk.
It’s also key to maintain a calorie deficit, get exercise, and eat a healthy diet for weight loss – not just drink more milk. Nonfat milk can be one part of an effective weight loss diet combined with these other elements.
Potential Downsides of Nonfat Milk
What are the potential downsides of drinking nonfat milk? Here are a few to keep in mind:
– **Less nutritious:** Nonfat milk has less vitamins A and E since they are fat-soluble. It also contains no healthy monounsaturated and polyunsaturated fats.
– **Hunger cues:** Since it’s low in fat and calories, nonfat milk may not help satisfy hunger as much as whole milk.
– **Added sugar:** Flavored nonfat milks often contain added sugars, which should be limited. Plain is healthiest.
– **Milk allergy:** Some people have an allergy or intolerance to milk protein or lactose. Symptoms may include bloating, gas, cramps, and diarrhea.
– **Controversial for adults:** Some argue that milk isn’t necessary or optimal nutrition for adults, though it’s beneficial for kids.
Overall, there’s no harm in enjoying nonfat milk in moderation as part of a healthy diet. But it shouldn’t crowd out solid whole foods with nutrients like healthy fats, fiber, antioxidants, and phytochemicals found in plants.
Here are answers to some common questions about the calories in nonfat milk:
Is nonfat milk good for you?
Yes, nonfat milk is a nutritious choice as part of a healthy diet. It provides protein, calcium, phosphorus, B vitamins, and more for minimal calories and fat. The key is sticking to plain nonfat milk rather than flavored milk with added sugar.
Is nonfat milk bad for you?
Nonfat milk is not inherently bad. The only potential downsides are that it’s lower in certain fat-soluble vitamins, provides less satiety, and may contain added sugars if flavored. As long as you enjoy plain nonfat milk in moderation, it can fit into a healthy eating pattern.
Does nonfat milk help you lose weight?
Nonfat milk may support weight loss due to being low in calories and fat while providing protein for satiety. But simply drinking more nonfat milk without also reducing overall calorie intake is unlikely to lead to significant weight loss. Nonfat milk is one part of an effective weight loss diet that also focuses on exercise and food quality.
Is nonfat milk Keto-friendly?
Nonfat milk is generally not keto-friendly, since it contains 12g carbs and only 8g protein per cup. Heavy cream and some nut milks have far fewer carbs, so they better fit a very low-carb ketogenic diet. But nonfat milk can be consumed in small amounts on a keto diet.
Can you make yogurt from nonfat milk?
Yes, you can make homemade yogurt using nonfat milk. The process is the same as making yogurt with whole milk – heat milk, cool it, add live cultures, let it ferment, chill finished yogurt. Nonfat yogurt will be lower in calories than yogurt made from whole milk.
The Bottom Line
One cup of nonfat milk contains 83 calories, along with a powerhouse lineup of vitamins and minerals like calcium, potassium, phosphorus, B12, and more.
Nonfat milk provides the same nutrients as whole milk, aside from certain fat-soluble vitamins. If you’re looking to cut calories or fat without missing out on the nutritional benefits of milk, nonfat milk is the way to go.
Enjoying nonfat milk in moderation may promote bone health, muscle building, fat loss, and vitamin and mineral intake. Just be sure to stick to plain nonfat milk rather than flavored options loaded with sugar.
Nonfat milk can be seamlessly swapped in for whole milk in most recipes and dishes. Give it a try if you want to trim overall calories without compromising the taste, creaminess, or nutrition you get from milk.