In today's world, milk comes in many different shapes and packages. From fat free milk to whole milk to 1%-2% fat milk to skimmed milk, we have it all. So how do fitness enthusiasts get the best deal out of their milk? How do you ensure you get all the nutrition from a glass of milk without all the unnecessary fat to bulge out your waistline despite endless painstaking crunches? Here is a list of the major milk types being produced in today's market.
Whole milk or natural whole milk is milk devoid of any preservatives or additives. It has nothing added or removed. It is the milk that comes straight from the cow before any processing occurs. It contains about 4% fat.
Whole standardized milk is milk that is standardized to a minimum content of 3.5% fat. It is largely available in retailers countrywide.
Reduced fat milk contains 2% milk fat while low fat milk contains 1% low fat. All these milk types still contain the nine essential nutrients found in whole milk. Reduced fat milk has all the nutrients in whole milk. No water is added to the milk at processing.
Semi skimmed milk is the most popular milk type with a fat content of about 1.7%. Skimmed milk has a fat content of between 0 and 0.5%, with the average being 0.1%. It contains a bit more calcium than whole milk, which is extremely important for bone development. It has a lower level of fat soluble vitamins, specifically vitamin A which is lost during the removal of fat. The low fat milk has lower calories hence lower energy content and is appropriate for adults intending on limiting their calorie intake.
Organic milk comes from cows that have been grazed on pastures without any chemical fertilizers or agrochemicals. Once the milk is collected, it undergoes processing in the exact same way as regular pasteurized milk.
The table below gives a picture of the types of milk and their fat content.
|
1 cup |
Calories |
Total Fat (g) |
Chol. (mg) |
Carbs (g) |
Fiber (g) |
Sugars (g) |
Protein (g) |
Calcium (mg) |
|
Skim Milk |
0 |
5 |
13 |
0 |
12 |
8 |
300 |
|
|
1% Milk |
2.5 |
10 |
13 |
0 |
12 |
8 |
300 |
|
|
2% Milk |
3.5 |
15 |
12 |
0 |
12 |
8 |
300 |
|
|
Whole Milk |
8 |
35 |
12 |
0 |
11 |
8 |
300 |
|
|
Plain Almond Milk, Unsweetened |
2.5 |
0 |
0 |
0 |
0 |
1 |
450 |
|
|
Vanilla Almond Milk |
2.5 |
0 |
16 |
0 |
16 |
1 |
450 |
|
|
Plain Almond Milk, Unsweetened |
2.5 |
0 |
0 |
0 |
0 |
1 |
450 |
|
|
Plain Coconut Milk, Unsweetened |
4.5 |
0 |
0 |
0 |
0 |
0 |
450 |
|
|
Vanilla Coconut Milk |
5 |
0 |
9 |
0 |
9 |
0 |
450 |
|
|
Plain Hemp Milk, Unsweetened |
6 |
0 |
1 |
0 |
0 |
2 |
300 |
|
|
Vanilla Hemp Milk |
6 |
0 |
13 |
0 |
9 |
2 |
300 |
|
|
Plain Rice Milk, Unsweetened |
2.5 |
0 |
15 |
0 |
0 |
0 |
300 |
|
|
Vanilla Rice Milk |
2.5 |
0 |
26 |
0 |
12 |
1 |
300 |
|
|
Vanilla Soy Milk |
3.5 |
0 |
10 |
1 |
8 |
6 |
300 |
|
|
Plain Oat Milk |
2.5 |
0 |
24 |
2 |
19 |
4 |
350 |
|
|
Vanilla Oat Milk |
2.5 |
0 |
25 |
2 |
20 |
4 |
300 |
Source: Thinkstock
