The Fat Content of Milk: A Numbers Game

Skim, 2%, reduced fat, low-fat, zero-fat, whole – when it comes to milk, there are more ways to describe its fat content than we can count! If you've always wondered about the fat content in different types of milk, read on.

Straight From the Cow

Most raw milk, that is milk straight from the cow, contains four percent or higher milk fat. Actual percentage of milk fat varies based on the type of cow that produced the milk and other variables such as type of feed and time of year. All cows' milk is an excellent source of calcium, regardless of fat content. Vitamin D is added to every type of milk to enhance the absorption of calcium.

Milk Labeling Requirements

The 1990 Nutrition Labeling and Education Act (NLEA) dictates the current food labels. Under the 1990 guidelines, stricter requirements were enforced for foods that marketed themselves as lower fat, higher in fiber, or other nutrition claims. Under the NLEA, a product must not contain more than 3 g of fat per serving to be labeled low-fat. Milk was given an exemption, so that 2% milk, which contains 5 g of fat per eight-ounce serving, could still be called low-fat.

As of January 1998, the Food and Drug Administration (FDA) changed the labeling guidelines so that milk products now conform to the rules just like every other food. The milk processors advocated these changes, since they now have new words to use instead of "skim" for fat-free milk. Apparently, some people associate skim milk with less nutrient value, as in the nutrients are "skimmed off," and not just the fat. Milk that is labeled "zero-fat" should therefore be more popular than the old-fashioned "skim."

Current Labeling Requirements

Although most of us still refer to milk as "whole," "2%," or even "skim," take a look at the new terminology found on your milk cartons: skim milk may now be called fat-free, zero-fat, or no fat, 1% milk may be called low-fat or little fat, and 2% milk may NOT be called low-fat; instead you'll see it labeled as reduced fat or less fat. As of 2003, organic milk products which use 100% organic products will have the USDA organic label.

How to Choose the Milk for You

Health professionals recommend the use of low-fat milk for healthy adults. The type of fat found in milk is saturated, which causes more damage to arteries than unsaturated fats. For that reason, and because most adults are trying to reduce total fat in our diet, choose skim (fat-free, zero-fat or no fat) or 1% milk (low-fat or little fat) for daily use. Children from age one-to-two years have higher fat needs than adults, and unless recommended by your physician should use whole milk.

Use the following chart to compare the nutrient values of the different types of milk:

	skim	1%	2%	whole
kcal	80	100	120	150
protein	8	8	8	8
CHO	12	12	12	12
fat	0	2.5	5	8
saturated fat	0	1.6	3	5
cholesterol	4	10	18	33
vitamin D	98 IU	98 IU	98 IU	98 IU
calcium	300 mg	300 mg	300 mg	290 mg

If you're used to drinking whole milk, consider switching to reduced fat, or 2% milk. Better yet, if you take the plunge from whole to zero-fat, or skim milk, you'll save 70 calories and 8 g of fat every time you drink an 8oz. glass of milk. If you drink the recommended three glasses of milk each day, that's a savings of 1470 calories and 168 g of fat each week, and a whopping 76,440 calories and 8736 g of fat in one year!

If you like visual examples, 76,440 calories is equal to 21 lbs of body fat, and 8736 g of fat is equal to 99 sticks of butter. Zero-fat milk never looked so good!