Milk Facts-Whole Milk Vs. Skim Milk

3 Nov, 2008  |  Written by  |  under News

Which milk really is better for you?  Whole or skim? 

It’s skim!  Some people still think that yes, whole milk is more fattening, but it has more calcium and nutrients than skim milk.  That is wrong!

There is no reason to drink whole milk.  It is higher in calories and fat, and actually has slightly less calcium than skim milk.  Let’s take a look at the nutrition facts per 1 cup serving.

Whole Milk

  • 150 calories
  • 8g fat
  • 290 mg calcium

Skim Milk

  • 90 calories
  • .5g fat
  • 316 mg calcium

Both whole milk and skim milk are also excellent sources of protein, phosphorous and potassium.

Switching out whole milk for skim milk will save you a lot of calories and fat, which will help you lose weight.  And, for those of you out there that think you have to use whole milk to cook or bake with-think again!  You can use skim milk for everything you need to make.  I have been using skim milk for years, and have noticed not one difference in the way my meals or baked goods turn out.

So, start making the switch.  If you are currently using whole milk, do not jump right to skim milk.  Switch right now to 2% milk for about a week.  Then, switch down to 1% for about a week.  Then, finally down to skim milk.  It’s just like anything else, it will take a little bit to get used to, but if you stick with it, you WILL get used to it!

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11 Responses so far | Have Your Say!

  1. joe  |  January 11th, 2009 at 11:56 am #

    thats the dumbest thing i’ve ever heard. whole milk has many more nutrients, good fats(that keep you fuller longer, reducing calorie intake), calcium, and vitamin a and d! stick with whole milk, just dont drink 8 glasses a day! fatty

    joe - Gravatar
  2. admin  |  January 11th, 2009 at 6:29 pm #

    I’m sorry, but wherever you got this information, you have not been well informed. Whole milk DOES NOT have good fats in it-it only has saturated fats. Good fats are polyunsaturated and monounsaturated fats-you find these fats in foods such as nuts, fish, olive oil, flaxseed, etc. And, skim milk DOES HAVE vitamin A & D, and has more calcium than whole milk. Skim milk is hands down the better choice. Lower calories, much lower fat, more calcium, and all the vitamins and minerals that whole milk has, but healthier for you!

    admin - Gravatar
  3. jim  |  January 12th, 2009 at 3:22 am #

    admin is right, if you take any college level organic chem class you will learn all about saturated and the different unsaturated fats. and the part of the milk that has the calcium is the liquidy part of the milk not the creamy part, so if you take away the cream and just have skim milk you have a higher percentage of the liquidy calcium filled part of the milk. skim milk is also great for athletes because it has lost of protein too. good stuff.

    jim - Gravatar
  4. Kim  |  May 5th, 2009 at 3:21 am #

    I’m sorry, I can’t agree. A study in the Archives of Pediatric Medicine, conducted by Harvard researchers, showed skim milk was more fattening than full-cream milk because of the higher sugar content (check – Arch Pediatr Adolesc Med. 2005;159:543-550). From personal experience, lower fat milks give me headaches and make me nauseous because of the higher lactose – or to be more precise the inability to break down lactose because of the low fat content; I’ve never had any issues with full-cream milk. Both my husband and I run long distance and drink full-fat milk and eat full-fat yoghurt (without that sugary muck added) – we’re both very thin and very healthy

    Kim - Gravatar
  5. admin  |  May 5th, 2009 at 11:48 am #

    Kim, I did read that study too. What was found was: children who drank more milk gained more weight; children who drank more 1% and skim milk had larger weight gains than those who drank smaller amounts of 1% and skim milk; and that it was the dietary calcium that correlated to the weight gain, not the dietary fat in the milk. What this basically says is that if you drink more milk, of any kind, you could gain weight. This is because all milk has calories. So, if you increase your calories, you can gain weight. Even skim milk has calories. If you drink 4 glasses a day, that is consuming about 360 calories. If you do not get enough physical exercise to burn the extra calories off, then you will gain weight.

    You and your husband, being long distance runners, burn a lot of calories. So, you generally need more calories then an average person. I bet you guys can probably eat almost anything you want and you burn it off :) Don’t we all wish we could do that! (We can, if we get lots of exercise)!

    Skim milk does contain slightly more carbs per serving, thus containing slightly more lactose than whole milk. Those that are lactose-intolerant may notice slightly more effects by drinking skim milk than whole milk. The amount of carbs between the two is very negligible though, only about a 1-2 grams of carbs per serving difference. Those that have difficulty digesting the lactose (milk sugars) in milk, should look for lactose free milks that are available.

    The facts remain, though, that for most everyone, especially those who need to lose weight or lower their cholesterol, the best milk to drink is skim milk. It has less calories, no saturated fat, more calcium, and more potassium.

    admin - Gravatar
  6. Asha  |  April 19th, 2011 at 11:08 am #

    I recently switched from Whole Milk to Skim Milk, and am reaping the benefits as lower figures on my weighing balance ;) . For long I favored Whole Milk thinking it had more calcium, other nutrients and the fat reduced dairy products to be filled with hormones. Well, anyone wishing to make the change can make the transition smoother for yourself by starting with diluting your whole milk in your cereal etc. with water, then try 2% fat milk, next step being get used to dilute that with water, finally you will be enjoying skim milk!

    Aye! for Skim Milk…

    Asha - Gravatar
  7. Cindy  |  May 12th, 2011 at 2:19 am #

    My parents drink whole milk, and I overheard a woman at the store say some time ago that whole milk had a higher percentage of calcium, vitamin D&A. My granddaughter’s pediatrician said to put her on whole milk next month instead of formula…I’ve heard other people say this isn’t a good idea. I drink 1% instead of whole milk…I don’t care for the extra creamy whole milk. My parents believe that only whole milk has vitamins A&D. I’ll be glad to tell them that my milk is just as healthy as theirs’!!

    Cindy - Gravatar
  8. sree  |  September 13th, 2011 at 10:52 am #

    I use to drink whole milk but then i shifted to skim gradually after i found out i have high total cholesterol.my levels remained same under the limit,i watch my diet. But according to recent MSN article,skim milk makes you crave for more food and whole milk curbs the intake of food by making you full.The fats in whole, slows down blood sugar but are the saturated fats of milk does any good to the body?Does n’t whole milk fat contribute to plaques? And also it said,the skim milk is mixed with powdered skim which has oxidised cholesterol,which initiates plaques in arteries, increases aortic cholesterol and that they are carcinigenic. Is the milk powder mixed only in skim?does that mean 1%,2% are natural without any mixings ?Iam confused!

    sree - Gravatar
  9. Jessica  |  September 27th, 2011 at 10:11 pm #

    I am studying to be a Registered Dietician, and my professor said that whole milk is NOT better than skim. They both have the same amount of nutrients, so skim milk will save you from unnecessary and unhealthy fats (saturated) and extra calories. The only benefit I would see of whole milk, is that you would absorb the vitamin D, as it is a fat soluble vitamin, and could help with calcium absorption… but, if you just drink skim milk with a fat-containing food, like a peanut butter sandwich on whole grain bread, you will then absorb the vitamin D…

    I definitely think skim is a much better and healthier choice. An extra 2g of carbohydrate will not make you gain a pound! Run up the stairs and you’ll burn it off :)

    Jessica - Gravatar
  10. Jimbo  |  January 13th, 2012 at 3:45 am #

    Whole milk is better for those who want to gain muscle weight. The reason why people gain fat is because there not lifting and having thenprotein go to good use. Skim milk is great being a MMA fighter I have to drop and raise my weight all the time. Drinking whole milk is like drinking a protein shake it’ll go straight to fat if u eat unhealthy and don’t exercise. If u want Mass drink whole milk want to lose drink skim.

    Jimbo - Gravatar
  11. Kims  |  September 18th, 2012 at 5:06 am #

    Skim milk is an excellent tool for those recnveriog from an ED. It is high in protein, vitamins, and good carbohydrates, that are slowly digestible to help your body handle them better. I myself have had problems with body image but in the extreme opposite direction at 250 lbs at 5’2 I started to starve myself and control my food habits in unhealthy ways. That only lasted a few days and I did get results I lost 15 pounds. But when I started to feed my body with good things in good portions. I still lost fat while gaining good healthy muscle. The issue hear is not whether you gain weight or not but what KIND it is. You won’t be gaining fat from drinking skim milk (IT’S FAT FREE!!!), however your muscles will grow from the protein, and muscle weighs more than fat. Your bones will get heavier, because you are absorbing calcium. These kinds of weight gain are wonderful things for someone dealing with anorexia. Your weight is not what makes you beautiful. How healthy you are is what makes you physically attractive, and the wonderful personality you have is what makes a partner emotionally attractive. It has been six months since I started eating right, and choosing to live healthy. I am now at 180 lbs, and still working towards being my best self, not neccesarily a weight on a scale. Seek help from counselors and therapists, take it one moment at a time, and don’t ask, “will this make me gain weight” but rather, “will this make my body beautiful”. Your body is a temple, treat it as such, feed it with those things that are best for it. I will you keep you in my prayers my friend.

    Kims - Gravatar

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