How Many Calories In Skim Milk

Skim milk, to put it quite simply, is milk from which a good part of fat has been removed. In the past, this was done manually. After milking, the milk was allowed to stand so that the cream would rise. The top portion would then be ‘skimmed’ away for the purpose of making butter and cream and the bottom portion was consumed as milk.

However, in this process, the bottom portion would still contain substantial amounts of fat. These days, milk is run through centrifugal machines which separate almost 98% of fat from milk. The resulting milk is called skim milk.

Benefits of skim milk

Skim milk is a wholesome alternative for whole milk and may be consumed by people who are concerned about putting on weight since it contains only .5% of fat. In fact, in many countries, skim milk is labeled as ‘fat free’ milk due to its negligible fat content. The following comparison will give a good idea of the calorific and fat content of 1 cup of whole milk versus skim milk.

Whole Milk Skim Milk
Fat – 3.5%                            Fat – .5% or less
Calories – 150                        Calories – 90

Skim milk also contains protein, carbohydrates, sodium, Vitamins A, D, C, Riboflavin, Calcium and Phosphorus.

There has been some concern about the nutritional quality of skim milk, with many people raising questions about the calcium and vitamin content in skim milk. But, the fact is, when milk is processed, it loses the artery-clogging fats and cholesterol. Therefore, there is an increase in beneficial nutrients, gram-for-gram in skim milk when compared to full fat milk.

Besides, most dairies choose to supplement skim milk with vitamins and minerals like Calcium and Vitamins A and D. Nutritionally fortified skim milk contains all the benefits of whole fat milk minus the fat.

It is also seen that the process of removing fat from milk increases the amount of sodium and carbohydrates. Skim milk contains good amounts of riboflavin (which gives it a slightly greenish hue).

Among the benefits of skim milk, the most notable is that whey (liquid portion after removing fat from whole milk) contains the easily digestible form of protein called casein and whey proteins. Whey proteins are highly beneficial for body builders who want to ensure that their body enjoys a constant supply of protein throughout the day. This is because whey proteins are digested slowly when compared to casein.

Skim milk is an excellent option for people who want to enjoy the benefits of milk and still lose weight. In fact, studies have indicated that taking in excess of calcium can actually help weight loss. Since skim milk contains more calcium and less fat, it is possible to lose weight more easily while taking in skim milk.

Therefore, it may safely be said that skim milk has all the goodness of whole fat milk.

NOTE: People who are lactose intolerant may experience difficulty in digesting milk – both the skim and regular varieties.

How to drink

It is possible to drink skim milk in the same way as whole milk.

Skim milk may be had with cereals.

It is possible to make oats porridge using skim milk.

In conclusion

Skim milk is a refreshing, low fat and low calorie alternative for calorie laden beverages like juices, colas and sodas. It can also be used in recipes as substitutes for whole cream and whole milk. The fact that it is low in calories but rich in nutrients makes it all the more attractive.