Does Skim Milk Have Calcium

February 1, 2022
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Does Skim Milk have calcium? As long as I can remember, I’ve been told that skim milk is a good source of calcium. It’s not.

You’re drinking your cup of coffee, reading a blog post, and you see your favorite blogger mention skim milk. You put down your cup and say to yourself, “Does skim milk have calcium?” With these questions in mind, I created this blog post to answer that question.

Does Skim Milk Have Calcium

Skimmed milk may not necessarily be the healthiest option. Yes, it’s lower in fat and calories than whole milk, and marginally higher in calcium, but some experts suggest that the saturated fat in dairy may not be a problem in terms of heart health. In fact, by drinking skimmed we may be missing out on fat-soluble nutrients like vitamins A and E.

Semi-skimmed is low enough in fat to be a ‘low-fat’ food, but it also has lower levels of fat-soluble vitamins than full-fat milk. So make sure you get your fat-soluble vitamins from other sources, such as brightly coloured salad or veg served with an oil dressing.

BEST FOR BABIES

The Department of Health recommends exclusively breastfeeding your baby for the first six months of life – after that you can continue to breastfeed alongside the introduction of your baby’s first solid foods. From the age of one, whole cow’s milk may be offered as a drink. Semi-skimmed is an option from two years, and skimmed milk should only be given after five years of age. Always ask your GP or a dietitian for advice if you have queries about breastfeeding or your baby has a milk allergy – some alternatives, like soya drinks, may be unsuitable.

Cow’s milk

What is it? 

A natural product, rich in protein and a source of calcium. Organic milk contains higher levels of healthy omega-3 fatty acids, and the cows are less likely to have been exposed to antibiotics and pesticides. Some people prefer homogenised cow’s milk, as homogenisation breaks down the fat molecules, making the milk easier to digest.

Good for… Cereal, porridge and in hot drinks, and naturally nutritious.

Taste: Mild and creamy.

Cooking: Ideal in sauces and bakes.

We tested… Full-fat milk, 50p/pt, Tesco.

Cow’s milk (full-fat) nutrition per 100ml:

 
64kcals 120mg calcium  3.6g fat 2.3g sat fat 4.6g sugar  3.4g protein

Lactose-free dairy drink

700-350-lactofree-whole-dairy-drink-3f37202

What is it? A dairy drink made from cow’s milk that has been filtered to remove lactose, and has the lactase enzyme added. It contains the same nutrients as regular cow’s milk.

Good for… Those who are lactose-intolerant.

Taste: Similar to cow’s milk.

Cooking: Works as well as cow’s milk.

We tested… Lactofree Whole dairy drink, £1.40/1 litre, Asda.

Lactose-free full-fat dairy drink nutrition per 100ml:

 
 57kcals  126mg calcium 3.5g fat  2.2g sat fat 2.8g sugar  3.4g protein 

a2 cow’s milk

700-350-a2-cows-milk-4883c14

What is it? Milk containing a2 protein only. Cow’s milk consists of a range of proteins, one group being caseins, where the main types are a2 and a1. New research suggests that a1 can cause gut discomfort – if you’ve ruled out lactose-intolerance, you could try a2 milk.

Good for… Those affected by milk protein.

Taste: As good as cow’s milk.

Cooking: Works as well as cow’s milk.

We tested… a2 Whole Milk, £1.39/1 litre, Asda.

a2 cow’s full-fat milk nutrition per 100ml:

 
68 kcals 129mg calcium 3.5g fat 2.2g sat fat 4.7g sugar 3.4g protein

Goat’s milk

700-350-goats-milk-a987028

What is it? A natural product, nutritionally similar to cow’s milk.

Good for… People who can’t tolerate cow’s milk, as it has smaller fat particles and less lactose. Works well in tea, coffee and hot chocolate.

Taste: A strong, distinctive flavour, slightly sweet with a sometimes salty undertone.

Cooking: Suitable for use in most recipes.

We tested… St Helen’s Farm Whole Goats Milk, £1.65/1 litre, Sainsbury’s.

Goat’s milk nutrition per 100ml:

 
61 kcals 120mg calcium 3.5g fat 2.4g sat fat 4.3g sugar 2.8g protein

Soy or soya milk alternative

700-350-soya-unsweetened-drink-fc37948

What is it? Soya milk alternatives are comparable in protein content to cow’s milk and are low in fat. Soy-based products can help to manage cholesterol levels, although you need about 25g soy protein, or 3-4 glasses of soya milk alternative a day, to achieve this. Some brands are fortified with calcium and vitamins A, B12 and D.

Good for… Non-dairy drinkers who are looking for a low-fat option – check that your brand includes added calcium and vitamins A and D. Mixes well in tea and coffee.

Taste: Nutty and thick, but not sticky.

Cooking: Works well in baking – try it in our dairy-free Blueberry & coconut cake.

We tested… Alpro Soya unsweetened fresh milk alternative, £1.40/1 litre, Tesco.

Soy or soya milk nutrition per 100ml:

 
33 kcals 120mg calcium 1.8g fat 0.3g sat fat 0g sugar  3.3g protein

Almond drink

700-350-alpro-roasted-unsweetened-d5c765e

What is it? A blend of almonds and spring water, fortified with calcium and vitamins, including D and B12. Brands vary as to the amount of almonds used in their product and will tend to include emulsifiers and stabilisers, so read labels carefully.

Good for… Vegans and anyone avoiding animal products, because it’s fortified with vitamin B12. We enjoyed it in hot drinks but felt it worked best in coffee.

Taste: A subtle nutty flavour. Choose unsweetened for day-to-day use.

Cooking: Use in the same quantities as cow’s milk – it makes a good batch of scones.

We tested… Alpro Almond Drink Unsweetened, £1.80/1 litre, Ocado.

Almond drink nutrition per 100ml:

 
13 kcals 120mg calcium 1.1g fat 0.1g sat fat 0g sugar 0.4g protein

Coconut ‘milk’ drink

700-350-alpro-coconut-drink-f5cf88b

What is it? A sweetened coconut drink with added calcium, vitamin B12 and vitamin D. This is lower in protein, with higher levels of saturated fat than most other plant-based options.

Good for… Vegetarians. Try it with your cereal, and in tea and coffee.

Taste: Light, with a hint of coconut.

Cooking: Great for baking, as the coconut flavour won’t overpower the food. Makes a good batch of sweet dairy-free pancakes – the milk is quite thin, so you won’t need as much in your batter.

We tested… Free From Coconut ‘Milk’ Drink, £1.25/1 litre, Tesco.

Coconut milk nutrition per 100ml:

 
17 kcals 120mg calcium 0.9g fat 0.8g sat fat 2g sugar 0.1g protein

Hemp milk alternative

700-350-good-hemp-milk-alternative-2288c9f

What is it? A blend of hemp seeds and water, fortified with calcium and vitamin D.

Good for… Hot drinks.

Taste: Mild and slightly sweet.

Cooking: Use in smoothies or sauces, or freeze with fruit and honey for a non-dairy ice cream.

We tested… Braham & Murray Good Hemp Original, £1.50/1 litre, Tesco.

Hemp milk alternative nutrition per 100ml:

35 kcals 118mg calcium 2.8g fat 0.3g sat fat 1.8g sugar 0.6g protein

Oat milk alternative

700-350-oat-drink-5df929f

What is it? Made from oats and enriched with vitamins and calcium. Low in saturated fat.

Good for… A low-fat option with all the goodness of oats.

Taste: Creamy with a slightly powdery aftertaste.

Cooking: Won’t split when heated, so it’s good for a white sauce.

We tested… Oatly Oat Drink Original, £1.50/1 litre, Sainsbury’s.

Oat milk alternative nutrition per 100ml:

 
 45 kcals 120mg calcium 1.5g fat 0.2g sat fat 4g sugar 1.0g protein

Rice drink

700-350-rice-dream-8e26e0b

What is it? A sweet milk-style drink, low in protein and fortified with calcium.

Good for… Those who can’t tolerate dairy or soya.

Taste: Sweet but neutral – doesn’t give hot drinks a milky colour.

Cooking: It has a thin consistency, so you may need to thicken sauces with a little extra flour.

We tested… Rice Dream, £1.99/1 litre, Holland & Barrett.

Rice drink nutrition per 100ml:

 
47 kcals 120mg calcium 1.0g fat 0.1g sat fat 4g sugar 0.1g protein
There are so many kinds of milk on store shelves, it can be hard to choose. Here’s what to know about skim milk.

Fat Content in Milk

Cow’s milk is usually labeled according to its fat content. You’re probably familiar with the basic types:

  • Whole milk, also labeled as full-fat milk or vitamin D milk. This has a fat content of at least 3.25%. No fat is removed from the milk during processing.
  • Reduced-fat milk, also labeled as 2% milk. This has about 2% fat. Some has been removed, but it still has some of the creaminess and flavor of whole milk.
  • Skim milk, also labeled as nonfat milk. The milk fat is removed so it’s fat-free. Skim milk is not creamy.

Experts have long debated whether the fat in milk is healthy. In the past, it was thought that foods that are higher in fat were bad. But newer research shows that it’s the kind of fat that matters, more than the amount.

In fact, recent studies show that higher fat intake from dairy and other sources is linked to lower risks of stroke, death not related to cardiovascular disease, and death from any cause.

Skim Milk vs. Whole Milk

Skim milk became popular in the U.S. in the 1980s, when people began paying more attention to the amount of fat in their diets. Many thought that the more fat you ate, the more fat your body would store, making you gain weight.

Nonfat milk has become a popular choice because it is lower in fat and calories than whole milk. Whole milk has a bad reputation because it has more saturated fat and may raise cholesterol.

There are two kinds of cholesterol: LDL, the “bad” cholesterol, and HDL, the “good” cholesterol. When you drink whole milk, your LDL goes up more than if you drank skim milk. But the saturated fats in whole milk and dairy products also raise your levels of HDL.

Experts recommend getting fewer than 20 grams of saturated fats each day, which is why many people avoid whole milk and opt for skim. Also, the fats in whole milk aren’t the healthy fats that are in products like:

  • Nuts
  • Oily fish
  • Avocado
  • Olives
  • Olive oil
Skim milk may be a better choice if you’re watching your saturated fat intake.Both skim milk and whole milk offer the same vitamins and minerals. They have vitamins A and D, but these nutrients are added back into skim milk because they are lost when the milk fat is removed. Whole milk is often fortified with extra vitamin D.Both kinds are good sources of calcium, an essential mineral for the health of your bones and teeth. It may prevent conditions like osteoporosis.‌

Skim milk and whole milk are also good sources of potassium, which can lower your blood pressure. Milk is a good source of protein, too. One of the benefits of skim milk is that you can get a good amount of protein from just one glass with no added fat.

Skim Milk and Your Health

There are several things to consider when drinking skim milk.

Skim milk has no fat. But research in pigs going back to the 1930s found that feeding skim milk to pigs helped them quickly gain weight. Farmers still feed pigs skim milk for this reason.

Some researchers suggest that cow’s milk isn’t meant for human consumption. One of the benefits of skim milk is the amount of protein per serving, but it’s important to note that cow milk has three times the protein per serving that human milk does. This could contribute to metabolic changes in your body.Babies and toddlers are thought to benefit from the fat and protein in whole milk more than adults. Because they grow and develop so quickly, their bodies need the saturated fats found in whole milk. Adults might get the same benefits simply by drinking reduced-fat or nonfat milk.

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