Milk Nutrition Facts by Type

Milk Nutrition Facts by Type

Since milk is an important part of many peoples’ breakfast routine, it’s important to know your milk nutrition facts before dumping it in your cereal. What’s the difference in calories between skim milk and 2%, should adults ever drink whole milk, and is soy milk a healthier alternative? The label information can be confusing, but these milk nutrition facts may help you decide what milk is best for you. Nutritional content is based on averages of 1 cup servings.

Whole Milk

A serving of whole milk has 150 calories, 72 from fat.
The bad: It has 5 grams of saturated fat, 35 mg of cholesterol, and 12 grams of sugars.
The good: It has 30% of the RDA for calcium and 8 grams of protein, and tastes nicely creamy.

Skim Milk

A serving of skim milk has 90 calories and no fat.
The bad: It has 12 grams of sugars and tastes fairly watery.
The good: It has 30% of the RDA for calcium and 10% for vitamin A, 9 grams of protein, and only contains 5 mg of cholesterol.

2% Milk

A serving of 2% milk has 130 calories, 45 from fat.
The bad: It has 3 grams of saturated fat and 12 grams of sugars.
The good: It has 30% of the RDA for calcium and 10% for vitamin A, and 9 grams of protein.

Soy Milk

A serving of soy milk has 132 calories, 39 from fat.
The bad: It has 9.8 grams of sugars.
The good: It is very low in saturated fat, contains 9% of the RDA for iron, has no cholesterol, and is high in manganese, magnesium, and selenium.

If you don’t mind the taste, soy milk is a healthy choice, but be sure to get your daily calcium from another source. Otherwise, skim milk is probably the best choice for your diet.